Spin Move

26.2 CrossFit – CrossFit

**“Integrity is not a noun. It’s a verb.”**

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

Warm-up (No Measure)

### 30 Seconds Each

Shoulder Taps )

Jumping Jacks

Push-up to Down Dog

Single Unders

Up Dog

Metcon

Spin Move (Time)

For Time:

800 Meter Run

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800 Meter Run

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800 Meter Run
* Bodyweight movements dominate this longer conditioning piece

* The constant rotation of movements should hopefully allow for steady forward progress here

* After finishing the initial 800 meter run, you’ll complete all 3 rounds of 50-25-15 before running again

* Follow this flow for the remainder of the workout

* We expect this longer piece to take between 25-35 minutes to complete