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
