Nicole

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