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
