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26.2 CrossFit – CrossFit

**“When you have one foot in the past, and one in the future, you piss on the present.”” – Dan Harris**

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Warm-up

Warm-up (No Measure)

## 30 Seconds Each

30 sec each

Single Unders

Active Spidermans

Mountain Climbers

Single Unders

Frog Hops

Active Samson

Single Unders

Inchworms to Push-up

Slow Burpees

## Single Dumbbell Warmup (Light Weight)

### 20 Seconds Each Side

Deadlifts

High Pulls

Lateral Hops Over Dumbbell

Russian Swings

Strict Press

Metcon

Cookie Monster (AMRAP – Rounds and Reps)

AMRAP 15:

20 Power Snatches (95/65)

40 Double Unders

20 Burpees

40 Double Unders

Extra Credit

Metcon (6 Rounds for reps)

3 Giant Sets:

Max Strict Pull-ups

Max Alternating Dumbbell Strict Presses

Rest 2 Minutes Between Rounds

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