Shot Caller

26.2 CrossFit – CrossFit

**“Build before you have to.” – James Clear**


Warm-up (No Measure)

Box Step-ups

Slow Air Squats

Single Dumbbell Goblet Squats (Light Weight)

Down Dog

Lateral Hops Over Dumbbell

Single Dumbbell Deadlifts (40 Seconds Each)

Hollow Hold

Arch Hold

Straight Leg Sit-ups


Shot Caller (Time)

5 Rounds For Time:

21 Wallballs (20/14)

18 Alternating Dumbbell Power Snatches (50/35)

15 Box Jumps (24″/20″)

12 Toes to Bar
* Today’s 5-round workout has a nice mix of non-barbell weightlifting and gymnastics

* We expect this piece to take between 18-25 minutes to complete

* We’ll allot 30 minutes in the time line, but look to cap the workout at 25 minutes

* The goal is to choose weights, variations, or rep schemes that allow the work to be completed under the cap

* This works out to 5 minute rounds, or a 1:15 average per movement

Extra Credit

Metcon (AMRAP – Reps)

1) Max Unbroken Strict Handstand Push-ups

2) Max Unbroken Strict Pull-ups

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