26.2 CrossFit – Foundations
**“Death is one prophecy that hasn’t failed.” – Edmund Wilson**
Warm-up
Warm-up (No Measure)
### 45 Seconds Each
Easy Bike
Active Spiderman + Hamstring Stretch
Single Leg Glute Bridges (Switch Legs Each Round)
Active Samson + Air Squats
Metcon
Central Park (Time)
5 Rounds:
100′ Walking Lunge
30 AbMat Sit-ups
30/21 Assault Bike
* This longer triplet workout combines bodyweight movements with calories on the bike
* The nature of all 3 movements allows for constant motion over the 5 rounds
* The intended time range for this “sweat fest” style workout is between 20-30 minutes