26.2 CrossFit – CrossFit

**“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth**


CF warm up (No Measure)

Sampson Stretch

10 Steps walking lunge

10 Overhead Squat

10 GHD Sit-ups

10 Back extensions

10 Pull ups

10 Ring dips


Adulting (AMRAP – Rounds and Reps)


30 Single Dumbbell Alternating Power Snatches (50/35)

30/24 Calorie Bike (no ghost Cals)

30 Toes to Bar

30 Single Dumbbell Box Step-ups (24″/20″)
If class size is greater than equipment

* Stagger the athletes to start on different stations.

* Run an AMRAP 20:00 with 2:00 stations. If the work is completed within the 2:00 rest until the call of rotate.

* Substitute the Bike for a Rower

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