Double Knot

26.2 CrossFit – CrossFit

**“Everyone makes mistakes. Not everyone owns them.”**

Warm-up

Warm-up (No Measure)

## 30 Seconds

Single Unders

Lateral Squats [Video](http://youtu.be/Bvodm1BivOo)

Single Dumbbell Row (Holding Both Bells) [Video](https://youtu.be/36JAVAcq9MM)

Single Unders

Pausing Air Squats

Single Arm Row (30 Seconds Each Side) [Video](https://youtu.be/izacInNZMWs)

Single Unders

Dumbbell Goblet Squats (Light Weight) [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0)

Single Arm Plank Row (30 Seconds Each Side) [Video](https://youtu.be/IvhCGWVnylo)

# MOBILITY [12:00 – 15:00]

## Dumbbell Squat Hold: 45 Seconds

[Video](https://youtu.be/uMN51fe8lag)

## Pigeon Pose + Lat Reach: 45 Seconds Each Side

[Video](https://www.youtube.com/watch?v=QDaXekW8e14)

Metcon

Double Knot (Time)

For Time:

100 Double Unders

21 Strict Pull-ups

21 Squat Cleans (135/95)

75 Double Unders

15 Strict Pull-ups

15 Squat Cleans (135/95)

50 Double Unders

9 Strict Pull-ups

9 Squat Cleans (135/95)

Extra Credit

Reversed bike Tabata (Calories)

10 sec on 20 sec off all out effort

record calories