Single all the Way

26.2 CrossFit – CrossFit

**“I would rather die of passion than boredom.” – Vincent Van Gogh**

Warm-up

Warm-up (No Measure)

2 Minutes Easy Bike

## Box Warmup

1 Minute Box Step-ups [Video](https://youtu.be/-a7dxXLXw_4)

## 30 Seconds Each

Knuckle Drags [Video](https://youtu.be/fCbgYvE8NYs)

Active Samson [Video](https://youtu.be/jGVMgxjPORo)

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

Alternating Bird Dogs [Video](https://youtu.be/yS3FoUwVV5E)

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Side Plank (15 Seconds Each) [Video](https://youtu.be/ZOK6XWqQeyI)

Metcon

Single all the Way (AMRAP – Rounds and Reps)

AMRAP 18:

20 Single Dumbbell Alternating Power Snatches (50/35)

20 Box Jump Overs (24″/20″)

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

20/14 Calorie Bike

Extra Credit

Sarge said Surge (AT) (Distance)

30 Min EMOM sprint for a 2 sec ascending ladder
Bike, Run, Row, Swim

easy pace for first minute then sprint for 2 seconds easy pace for 58 seconds then sprint for 4 seconds

easy pace for 56 seconds then sprint for 6 (Etc)