Underdog

26.2 CrossFit – CrossFit

**“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci
**

Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Barbell Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Barbell Squats

Metcon

Underdog (Time)

For Time:

50 Double Unders, 20 Overhead Squats (135/95)

50 Double Unders, 35/25 Calorie Row

50 Double Unders, 50 Chest to Bar Pull-ups

50 Double Unders, 35/25 Calorie Row

50 Double Unders, 20 Overhead Squats (135/95)
Scale to finish in around 18 Min

* Break up the Double-Unders early if they are going to create a lot of unneccesary fatigue.

* Push on the OHS! After the first set the triceps will get plenty of rest before returning to it at the end.

* For C2B Pull-Ups, if we cannot complete 50 in 3-4 sets, think about going for about 3-4 reps and stay sharp.

* For the row, pick a pace that allows for fast transitions.

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