26.2 CrossFit – CrossFit
**“Water the flowers, not the weeds.”**
Imagine your vision being a water hose.
And wherever your attention goes, you water.
Whatever we water… grows.
Warm-up
Pusher strength warm up (No Measure)
## 2 Rounds
20 Seconds Front Plank
40 Seconds Inchworm to Push-ups
20 Seconds Hollow Hold
40 Seconds Air Squats
20 Seconds Superman Hold
40 Seconds Active Spidermans + Hamstring Stretch
# MOBILITY (12:00 – 15:00)
Breath hold empty lung push up then catch breath in a down dog
## Rojas Warmup
5 Good Mornings
5 Back Squats
5 Shoulder press
5 Push Press & Reach
5 Snatch grip Deadlifts
5 Snatch or cleans
Weightlifting
Push Press (1×3)
15 min to build to a heavy 3
around 90% of your 1 rep
Metcon
Cin City (Time)
For Time:
21 Push Presses (95/65)
5 Rounds of “Cindy”
15 Push Presses (95/65)
3 Rounds of “Cindy”
9 Push Presses (95/65)
1 Rounds of “Cindy”
* Choose a push press weight in the workout that allows you to complete the listed reps in 1-3 sets
* **1 Round of “Cindy” is: **
5 Kipping Pull-ups
10 Push-ups
15 Air Squats
* Choose a rep number or variation for the pull-ups and push-ups that allows you to complete the listed reps in 1-3 sets
expect “Cin City” to take between 12-22 minutes to complete
26.2crossfit in Rockledge 