Steam Roller

26.2 CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

## 30 Seconds

Easy Bike

Front Plank

Inchworm to Push-ups

Moderate Bike

V-Ups

Glute Bridge Walkouts

Faster Bike

Mountain Climbers

Push-up to Down Dog

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Deadlift (Tempo Dead lift)

* The Dead lift is a big focus of this two-part workout

* We’ll use a tempo in the strength portion to really drive home positioning

* The tempo rep in part 1 will take 10 seconds total: 5 up & 5 down

Metcon

Steam Roller (Time)

For Time:

25/18 Calorie Assault Bike, 25 Sit-ups, 2 Deadlifts

25/18 Calorie Assault Bike, 25 Sit-ups, 4 Deadlifts

25/18 Calorie Assault Bike, 25 Sit-ups, 6 Deadlifts

25/18 Calorie Assault Bike, 25 Sit-ups, 8 Deadlifts

25/18 Calorie Assault Bike, 25 Sit-ups, 10 Deadlifts

Barbell: (275/185)