26.2 CrossFit – CrossFit
**“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius**
Warm-up
Warm-up (No Measure)
## 3 Rounds
30 Seconds Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
30 Seconds Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
## 2 Rounds
30 Seconds Lateral Squats [Video](https://www.youtube.com/watch?v=RTlsrgLBxUU)
30 Seconds Single Leg Glute Bridges [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
*Right Leg in Round 1, Left Leg in Round 2*
## 1 Round
1 Minute Line Hops [Video](https://youtu.be/AG3QNJriozI)
1 Minute Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)
# MOBILITY
## Pigeon Pose: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=sFvViEiegKw)
## Dumbbell Ankle Stretch: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=Dow1Pz28JwI)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Ladies 14# ball, 55# bar, 20″ box
Extra Credit
Warm-up (No Measure)
## Not For Time:
40 Dumbbell Close Grip Floor Presses [Video](http://youtu.be/Lcl6nz7Az-w)
60 Banded Pull Aparts [Video](http://youtu.be/VHRiIjvHJpY)
80 Banded Push Downs [Video](http://youtu.be/TcuF2yVabTY)
