Farmhand

26.2 CrossFit – Foundations

**“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault**

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Warm-up

Warm-up (No Measure)

## 1 Round

30 Seconds Active Samson [Video](https://youtu.be/jGVMgxjPORo)

1 Minute Alternating Bird Dogs [Video](https://youtu.be/yS3FoUwVV5E)

30 Seconds Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

1 Minute Shoudler Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)

30 Seconds Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)

1 Minute Front Plank to Push-up Plank [Video](https://www.youtube.com/watch?v=P7E2_-yUMOI)

30 Seconds Up Dog [Video](https://www.youtube.com/watch?v=OSgWJvZ6UaE)

1 Minute Side Plank (30 Second Each Side) [Video](https://youtu.be/ZOK6XWqQeyI)

Farmhand (Time)

5 Rounds:

100′ Walking Lunge

200 Meter Single Arm Farmers Carry (50/35)

30 AbMat Sit-ups

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