26.2 CrossFit – CrossFit
**“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway**
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
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Extra Credit
Ring Dips (4×20)
add weight if you do all 4 sets of 20 unbroken
