26.2 CrossFit – CrossFit
**“Give more. Give what you didn’t get. Love more. Drop the old story.”**
Warm-up
Warm-up (No Measure)
Easy Row
Active Samson
Air Squats to Medicine Ball
Moderate Row
Active Spidermans
Med Ball Cleans
Faster Row
Push-up to Down Dog
Leg Lifts Over Medicine Ball
Metcon
Chasin Waterfalls (Time)
4 Rounds For Time:
30/24 Calorie Row
30 Wallballs (20/14)
30 AbMat Sit-ups
* See if there is 1 movement today between the row and wallballs that you can put a little more effort towards
* Every once in a while, it’s good to “reset” your baseline on certain movements
* We do that by working through bigger sets or pushing for a higher intensity
* Getting the rower to a higher calorie per hour count or working through larger sets of wallballs can positively impact your score today, as well as future workout that include these movements
* These two stations also have the biggest bang for your buck in terms of effort, with abmat sit-ups having the least
* If you push the row, chip away at the wallballs and move through smooth sit-ups
* If you want to push for big sets of wallballs, use the sit-ups that follow as an incentive to hold on, then row at a pace that supports another big set
Extra Credit
Metcon (Weight)
## Stamina Squats
On the Minute x 8 (4 Rounds):
Minute 1: 5 Front Squats
Minute 2: 10 Back Squats
*Barbell Loaded at 50% on 1RM Front Squat*
