The Spins

26.2 CrossFit – CrossFit

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

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

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

The Spins (Time)

For Time:

30/24 Calorie Assault Bike

6 Alternating Dumbbell Power Snatches (50/35)

100 Double Unders

6 Alternating Dumbbell Power Snatches (50/35)

30 Kipping Handstand Push-ups

6 Alternating Dumbbell Power Snatches (50/35)

100 Double Unders

6 Alternating Dumbbell Power Snatches (50/35)

30/24 Calorie Assault Bike
If you can not complete the workout in 25 min do not do the snatches. Sub double DB Push Press for handstand PU (50/35)

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