Speed Dating

26.2 CrossFit – Foundations

**“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton**

View Public Whiteboard

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)