Shenanigans

26.2 CrossFit – Foundations

“The most common lies a man tells are to himself.” – Frederich Nietzsche

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Warm-up

Warm-up (No Measure)

For Quality

60 Second Frog Hops

6 Inchworms

6 Alternating Dumbbell Snatches (light weight )

6 Reverse Lunges- Each Side (light weight)

40 Second Push-ups

4 Inchworms

4 Alternating Dumbbell Snatches (light weight)

4 Reverse Lunges- Each Side (light weight)

20 Second Burpees

2 Inchworms

2 Alternating Dumbbell Snatches (workout weight)

2 Reverse Lunges – Each Side (workout weight)

At home work out

Metcon (Time)

Every 3 Minutes x 7 Rounds:

12 Odd Object Ground to Overhead

6 Lateral Burpees Over Odd Object

12 Odd Object Reverse Lunges

6 Lateral Burpees Over Odd Object
We’ll work through 7 fast paced intervals today

You’ll work through the 4 stations for time and rest until the next round begins

Rounds begin on the 0-3-6-9-12-15-18

Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest

Your score is the slowest of the 7 rounds

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