26.2 CrossFit – CrossFit
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)