Row!

26.2 CrossFit – Foundations

**“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown**

View Public Whiteboard

Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Dumbbell Goblet Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Medicine Ball Squats

Metcon

2k Row (Time)

Max Effort 2k Row
Rather than approaching this like 2,000 meters, we can think of it as 4 x 500 meters

* The goal here is to maintain even splits across all 500 meter splits

* Using the 8:00 goal time example, this would mean holding a 2:00 average pace per 500 across the board

* After starting the workout with 10-20 hard pulls, the goal would be to settle in at 2:00

* While we used 8:00 as an example, find a speed for you that is uncomfortable, yet sustainable

Extra Credit

Metcon (Weight)

On the 1:30 x 5 Sets:

Pausing Hang Squat Snatch

Pausing Low Hang Squat Snatch

Hang Squat Snatch

Low Hang Squat Snatch

Set 1: 50% of 1RM Snatch

Set 2: 55% of 1RM Snatch

Set 3: 60% of 1RM Snatch

Sets 4-5: 65-70% of 1RM Snatch