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**
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)
