26.2 CrossFit – CrossFit
You cant pick what your head says you can however choose what to listen to!
Warm-up
Warm-up (No Measure)
Easy run
Single Unders
Knuckle Drags (Alternating) [Video](https://youtu.be/fCbgYvE8NYs)
AbMat Sit-ups (No Arms)
Moderate run
Single Unders
Active Spiderman
AbMat Back Extensions [Video](https://youtu.be/amiX7adfXzg)
Faster run
Single Unders
Active Samson + Hamstring Stretch [Video](https://youtu.be/XQAQ4oh5MRY)
AbMat Sit-ups (With Arms)
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 (Heavy 5)
15 minutes to build to 5
Metcon
The Undertaker (AMRAP – Rounds and Reps)
AMRAP 13:
60/45 Calorie Assault Bike
Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders
* For conditioning, our 13-minute workout begins with a buy-in effort on the bike
* The buy-in happens only once during the workout
* We expect the bike to take between 3:30-5:00, leaving roughly 8:00-10:00 for the scored portion
* The scored portion of the workout is the total rounds and reps of deadlift, sit-up, and double under triplet
