Foot Locker

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**

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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