26.2 CrossFit – Foundations
**“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle**
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
Rest Stop (3 Rounds for reps)
AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Squat Cleans (155/105)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Squat Cleans (185/135)
## 600 METER RUN
* 750 Meter Row
* 42/30 Calorie Assault
## 400 METER RUN
* 500 Meter Row
* 25/18 Calorie Assault
## 200 METER RUN
* 250 Meter Row
* 200 Meter Ski Erg
* 12/9 Calorie Assault
Extra Credit
1-Mile Run (Time)
Max Effort 1-Mile Run
