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)
