26.2 CrossFit – Foundations
**“Everyone makes mistakes. Not everyone owns them.”**
Warm-up
Warm-up (No Measure)
### 30 Seconds
Glute Bridges
Single Leg Glute Bridges (30 SecondsEach Side)
Glute Bridge Walkouts
Plank Hold Single Leg Extensions (30 Seconds Each Side)
Air Squats
### 40 Seconds Each
Hollow Hold
Arch Hold
### 30 Seconds Each
Hollow Hold on Pull-up Bar
Arch Hold on Pull-up Bar
### 20 Seconds Each
Scap Pull-ups
Strict Toes to Bar
Metcon
fast five (AMRAP – Reps)
AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
21 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (155/105)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Front Squats (185/135)
* 5 minutes on and 5 minutes off in these fast paced intervals
* The bike calories and toes to bar will remain the same throughout, while the front squat reps will decrease
* As the reps decrease, the load will increase
* Since these are 5 minute AMRAPs, you’ll move back to the bike if you finish the front squats
* The goal is to choose rep schemes, weights, and variations that allows for at least 1 round to be completed within the 5 minutes
* Your score is the lowest rounds and reps total of the three intervals
At home work out
Metcon (Time)
For Time:
50-40-30-20-10: Sit-ups
50-40-30-20-10: Push-ups
50-40-30-20-10: “Odd-Object” Rows
