26.2 CrossFit – CrossFit
**“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” –Dr. Seuss**
Warm-up
Warm-up (No Measure)
400M run
10 ring dips
10 pull ups
1 min bike
10 walking lunge
10 PVC overhead squats
30 sec penguins (jumping double tap)
Single dumbbell reverse lunge
Metcon
Bike Jail (3 Rounds for reps)
AMRAP 5:
200′ Walking Lunge
200 Meter Wreck Bag Run (50/35)
Max Calorie Bike in Time Remaining
Rest 5 Minutes
AMRAP 5:
100′ Single Front Rack Dumbbell Walking Lunge (50/35)
200 Meter Wreck Bag Run (50/35)
Max Calorie Bike in Time Remaining
Rest 5 Minutes
AMRAP 5:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
200 Meter Wreck Bag Run (50/35)
Max Calorie Bike in Time Remaining
50″ counts as 1 Rep
Extra Credit
Metcon (No Measure)
3 Giant Sets:
8 Tempo Barbell Good Mornings (5 Second Eccentric) [Video](https://youtu.be/nYd6ePtMNBM)
12 Supinated Grip Ring Row [Video](https://youtu.be/oxjDM4B4Ywc)
24 Banded Pull Aparts [Video](https://youtu.be/O3kpjgGAfp4)
