26.2 CrossFit – Foundations
**”As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela**
Warm-up
Warm-up (No Measure)
Active Spidermans
Air Squats to Medicine Ball
PVC Pass Throughs
Inchworm to Push-ups
Air Squats to Medicine Ball
PVC Straight Leg Swings (15 Seconds Each Side)
Push-up to Down Dog
Air Squats to Medicine Ball
PVC Overhead Squats
## Body Positions
### 2 Sets
20 Seconds PVC Hollow Hold
10 Seconds Rest
20 Seconds PVC Arch Hold
10 Seconds Rest
20 Seconds PVC V-Ups [Video]([Video](https://youtu.be/-lvdWJC5b8M)
10 Seconds Rest
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
Foot Locker (Time)
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
* Athletes will complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout
* There is no rest between each of the 5 round pieces
* The score is total time it takes to complete the 10 total rounds
* We expect this workout to take around 10-18 minutes to complete
