Catch and Release

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