26.2 CrossFit – Foundations
**“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton**
Warm-up
Warm-up (No Measure)
Slow Air Squats
Romanian Deadlifts Slow Air Squats
Single Dumbbell Russian Swings
Slow Air Squats Strict Presses
Push-up to Down Dog
Push Press
Push-up to Down Dog
Squats
Push-up to Down Dog
Front Squats
Metcon
Speed Dating (5 Rounds for reps)
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (135/95)
Rest 1 Minute Between Rounds
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters
Extra Credit
Warm-up (No Measure)
3 Giant Sets:
10 Rower Pike-ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl
Rest 2 Minutes Between Sets
### Movement Videos
* **Rower Pike Ups:** [Video](https://youtu.be/bNWlIZOA0PI)
* **Hollow Body Scissor Kicks:** [Video](https://youtu.be/Aomuy4-nArc)
* **Quadruped Crawl:** [Video](https://youtu.be/DepWnoepBD8)
