26.2 CrossFit – CrossFit
**“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson**
Warm-up
Warm-up (No Measure)
### 30 Seconds
Pass Throughs
Pull Aparts
High Pulls
Good Mornings
Lateral Walks
Front Squats
Overhead Squats
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
Overhead Squat (build to a heavy 3)
Metcon
T-Mobile (AMRAP – Rounds and Reps)
AMRAP 15:
5 Bar Muscle-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
* After our strength piece, we’ll complete the conditioning piece “T-Mobile”
* In this light weight workout, the reps increase as the complexity of the movement decreases
* Let’s choose weights and variations that allow you to complete around 5 rounds over the 15 minutes (Every 3 Minutes)
At home work out
Support your local box workout 1 (AMRAP – Reps)
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35 lb. ♂ 50 lb.
https://games.crossfit.com/workouts/open/2021/1
