Head Spin

26.2 CrossFit – CrossFit

**“You make a living with what you get. You make a life with what you give.” – Winston Churchill**

Warm-up

Warm-up (No Measure)

1 Minute Easy Single Unders

1 Minute Down Dog

1 Minute Side Plank (30 Seconds Each)

40 Seconds Quick Single Unders

40 Seconds Down Dog

40 Seconds Side Plank (20 Seconds Each)

20 Seconds High Single Unders

20 Seconds Down Dog

20 Seconds Side Plank (10 Seconds Each)

Metcon

Head Spin (Time)

For Time:

100 Double Unders

50 Single Dumbbell Hang Clean and Jerks (50/35)

80 Double Unders

40 Single Dumbbell Hang Clean and Jerks (50/35)

60 Double Unders

30 Single Dumbbell Hang Clean and Jerks (50/35)

40 Double Unders

20 Single Dumbbell Hang Clean and Jerks (50/35)

20 Double Unders

10 Single Dumbbell Hang Clean and Jerks (50/35)

After Each Round:

100 Meter Single Dumbbell Farmers Carry (50/35)
* With bigger total numbers to work through, especially at the beginning, look to chip away at manageable sets

* The majority of the work happens within the first 2 sets of the workout (180/90 reps) compared to the last 3 (120/60)

50 meters is the door to Hawk St

Extra Credit

Handstand Walk (300 foot for time)

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