Chasin Waterfalls

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*