26.2 CrossFit – CrossFit

**“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson**

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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


Overhead Squat (build to a heavy 3)


T-Mobile (AMRAP – Rounds and Reps)


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.

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