26.2 CrossFit – Foundations
**“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut**
Warm-up
Warm-up (No Measure)
## Run Warmup
400 Meters Easy
## 30 Seconds Each
Active Spidermans
Hollow Hold
Barbell Strict Press
Inchworm to Push-ups
Arch Hold
Barbell Push Press
Shoulder Taps
Air Squats
Barbell Push Jerks
Metcon
Slumber Party (Time)
2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of “Cindy”
800 Meter Run
* A 2-round workout is a great test of effective pacing
* A goal today can be to keep you 1st round and 2nd round within 10-20 seconds of each other
* Take a look at your time after finishing the first 800 meter run
* Look to finish in less then 25 min
Extra Credit
Metcon (No Measure)
3 Giant Sets:
20 Weighted AbMat Sit-Ups
25 AbMat Sit-ups (Unweighted)
30 Second Hollow Hold
26.2crossfit in Rockledge 