26.2 CrossFit – Foundations
**“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb**
Warm-up
Row Warm up (No Measure)
Easy Row
Glute Bridges
Down Dog
Moderate Row
Glute Bridge Walkouts
Shoulder Taps
Faster Row
Single Leg Glute Bridges (15 Seconds Each)
Push-up to Down Dog
Rojas Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Metcon
Catch and Release (5 Rounds for time)
On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
21/15 Calorie Row
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)
# MODIFICATIONS
## DOUBLE DUMBBELL FRONT RACK WALKING LUNGE
* Double Kettlebell Front Rack Walking Lunge
* Barbell Front Rack Walking Lunges
* 100′ Walking Lunge (No Weight)
* 30 Jumping Lunges (15 Each Side)
## ROW
* 15/12 Calorie Assault Bike
* 200 Meter Weighted Run
## HANDSTAND PUSH-UPS
* Reduce Reps
* Box Handstand Push-ups [Video](https://youtu.be/vw-cibYJIJg)
* Double Dumbbell Push Press
* 15 Hand Release Push-ups
Extra Credit
400m Run (Time)
Max Effort 400m Run
