Dirt devil

26.2 CrossFit – CrossFit

**“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen**

Warm-up

Warm-up (No Measure)

### 30 Seconds Each

Jumping Jacks

Lateral Squats

Lateral Hops in Place

Inchworm to Push-ups

Lateral Hops Over Dumbbell

Slow Air Squats

## Single Dumbbell Warmup

*Each Side With Lighter Weight:*

5 Deadlifts

5 Single Arm Russian Swings

5 Strict Press

5 Burpees

,### 30 Seconds Each

Jumping Jacks

Lateral Squats

Lateral Hops in Place

Inchworm to Push-ups

Lateral Hops Over Dumbbell

Slow Air Squats

## Single Dumbbell Warmup

*Each Side With Lighter Weight:*

5 Deadlifts

5 Single Arm Russian Swings

5 Strict Press

5 Burpees
,

Metcon

Dirt devil (5 Rounds for time)

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses (50’s/35’s)
Devil Press https://www.youtube.com/watch?v=bBNvWdeNrq8

* Working through 5 fast paced intervals for today’s conditioning piece

* You’ll complete the listed work for time and rest until the next 4-minute window begins

* **For Example:** If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts

* To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest

* Record your time for each interval

* Rounds begin on the [0-4-8-12-16]

Extra Credit

Metcon (No Measure)

4 Giant Sets:

40 Banded Good Mornings

20 Alternating Pistols

10 Pausing Weighted Glute Bridges