26.2 CrossFit – Foundations
**“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich**
Warm-up
Rowling (No Measure)
Set up all members on rowers and have them try to row a perfect strike! To get a perfect strike, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m. Add a 2 air squat or burpee penalty for every meter off due in between rounds.
Metcon
Tee Time (Time)
5 Rounds:
20 Kettlebell Swings (70/53)
35 AbMat Sit-ups
500/400 Meter Row
Approx 30 min
* One of the more challenging movements of the day will be the kettlebell swings
* There are two approaches we can take here:
* Go big on the swings and slower on the rower
* Break up the swings and slightly faster the rower
* Pick one of these approaches and try to stick with it throughout the workout
* Consider the following break-up strategies:
* **1 Set:** 20
* **2 Sets:** 10-10
* **3 Sets:** 8-7-5
