26.2 CrossFit – CrossFit
**“You’ll miss the best things if you keep your eyes shut” – Dr. Suess**
Warm-up
Warm-up (No Measure)
## Row Warmup
40 Seconds @ 22 Strokes Per Minute
40 Seconds @ 24 Strokes Per Minute
40 Seconds @ 26 Strokes Per Minute
## 30 Seconds Each
Push-up Plank Hold (Top)
Active Spidermans
Alternating Shoulder Taps
Active Twisted Cross [Video](https://youtu.be/ot1uqBS2v-Q)
Inchworm to Push-up
Hollow Hold
Push-up Plank Hold (Bottom) [Video](https://youtu.be/Bt5_PA9ttvU)
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
Back Squat (1×5)
Metcon
Simple Plan (Time)
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row
* Athletes will build to a Heavy Set of 5 Back Squats in today’s strength piece
* Bodyweight movements are the highlight of this simple triplet conditioning workout
* The balance between lower body push, upper body push, and total body pull should allow you to move relatively quickly through each movement
* We expect times these three rounds to take around 9-15 minutes to complete
At home work out
Metcon (Time)
3 Rounds For Time:
200 Meter Run
20 Odd-Object to Overhead
200 Meter Run
20 Odd-Object Step-Ups
200 Meter Run
20 Odd-Object Thrusters
