26.2 CrossFit – CrossFit

** “I was complaining I had no shoes, until I met a man who had no feet.” – Confucius**


Warm-up (No Measure)

# 30 Seconds Each

Easy Row

Squats to Medicine Ball

Push-up to Down Dog [Video](

Arch Hold [Video](

Moderate Row

Wall Squats

Hollow Hold [Video](

Straight Leg Sit-ups

Faster Row

Dumbbell Goblet Squats

Medicine Ball Deadlifts

Medicine Ball Strict Press


Rent (Time)

3 Rounds For Time [30 Minute Cap]:

500/400 Meter Row

40 Wallballs (20/14)

30 Alternating Dumbbell Power Snatches (50/35)

20 Toes to Bar


Ring Muscle Up Transitions (3 set of max reps)

Ring Muscle Up Transitions

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