26.2 CrossFit – CrossFit
**“As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca**
Warm-up
Warm-up (No Measure)
1 Minute Active Samson [Video](https://youtu.be/jGVMgxjPORo)
45 Seconds Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)
30 Seconds Side Plank (Right) [Video](https://youtu.be/ZOK6XWqQeyI)
1 Minute Inchworms to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)
45 Seconds Up Dog [Video](https://www.youtube.com/watch?v=OSgWJvZ6UaE)
30 Seconds Side Plank (Left) [Video](https://youtu.be/ZOK6XWqQeyI)
1 Minute Active Spiderman + Hamstring Stretch [Video](https://youtu.be/8veZcBi4ZMo)
45 Seconds Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
30 Seconds Front Plank
Metcon
Sweat Sixteen (AMRAP – Reps)
AMRAP 16:
100 Meter Double Dumbbell Farmers Carry (50’s/35’s)
20 Double Dumbbell Deadlifts (50’s/35’s)
30 AbMat Sit-ups
* This triplet workout is centered around some “grunt work” style movements performed with a pair of dumbbells
* Rotating through an double dumbbell carry, a lower body pull, and midline movement will allow you to keep moving with intensity through the 16 minutes of work
* The intended scoring target for this workout is 4+ rounds [1 Round Every 4 Minutes]
Extra Credit
Warm-up (No Measure)
## 3 Sets:
100 Meter Double Dumbbell Carry
Rest 2 Minutes Between Sets
Meters 0-25: Left Arm Overhead, Right Arm Hang
Meters 25-50: Right Arm Overhead, Left Arm Hang
Meters 50-75: Both at Front Rack
Meters 75-100: Both Overhead
