Laces Out

26.2 CrossFit – Foundations

**“Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink**

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Warm-up

Warm-up (No Measure)

Medicine Ball Deadlifts

Active Samson

Squats to Medicine Ball (Butt to Ball)

Active Spidermans

Medicine Ball Strict Press

Inchworm to Push-ups

Medicine Ball squat clean

Superman Hold

Metcon

Laces Out (AMRAP – Rounds and Reps)

AMRAP 18:

6 Bar Muscle-ups

9 Push Presses (135/95)

15 Deadlifts (135/95)

21 Wallballs (20/14)
# MODIFICATIONS

## BAR MUSCLE-UPS

* Reduce Reps

* Jumping Bar Muscle-ups

* Banded Bar Muscle-ups

* 12 Chest to Bar Pull-ups

* 15 Pull-ups

* 6 Strict Pull-ups ,# MODIFICATIONS

## BAR MUSCLE-UPS

* Reduce Reps

* Jumping Bar Muscle-ups

* Banded Bar Muscle-ups

* 12 Chest to Bar Pull-ups

* 15 Pull-ups

* 6 Strict Pull-ups

Extra Credit

Metcon (No Measure)

## Body Armor

3 Giant Sets:

9 Double Kettlebell Hang Clean (53’s/35’s)

50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)

Max Unbroken Strict Ring Dips

Rest 2 Minutes Between Sets

### MOVEMENT VIDEOS

* **Double Kettlebell Hang Cleans:** [Video](https://youtu.be/c3A8GOuBsmc)