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 Bike
1 Minute Slow Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)
1 Minute Single Arm Kettlebell Deadlifts (30 Seconds Each)
1 Minute [Hollow Hold](https://youtu.be/EJvFiNvuuXw)/[Arch Hold](https://youtu.be/uHWynZ3tmvU) (30 Seconds Each)
1 Minute Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Metcon
Tricycle (Time)
For Time:
Buy-In: 2,000/1,600 Meter Bike Erg
Directly Into…
27-21-15-9:
Kettlebell Swings (53/35)
Pull-ups
Thrusters (75/55)
30 Min
* The buy-in bike will likely take 4-5 minutes before we begin the 4 rounds for time
* Approach this with the greater workout in mind
* We’ll never stop on the bike, but the last 3 movements can stop us dead in our tracks if fatigue isn’t managed well
* Hold a pace that gets you to the 27-21-15-9 ready to attack
