Rest Stop

26.2 CrossFit – Foundations

**“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle**

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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

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