Go FIsh

26.2 CrossFit – CrossFit

**“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith**

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Warm-up

Warm-up (No Measure)

### 30 Seconds

Easy Row

Active Samson

Knuckle Drags

Moderate Row

Active Spidermans)

Bodyweight Good Mornings

Faster Row

Push-up to Down Dog

Russian Baby Makers [Video](https://youtu.be/bhsZ7SURH34)

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

Romanian Deadlift (Heavy 5)

* Athletes will have about 10 minutes to build to a heavy set of 5 on the romanian deadlift

* Over these 10 minutes, we can aim to complete about 5 sets

* This works out to 1 set every 2 minutes

* We are looking for a slow and controlled motion on the way down

Metcon

,: Go FIsh (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)
* Your score is the total time it takes to complete the 1k row and 3 rounds of 21-15-9

* We expect this workout to take 12-20 minutes to complete

At home work out

Metcon (Time)

5 Rounds For Time:

400 Meter Run

30 “Odd-Object” Thrusters

30 Lateral Hops Over “Odd-Object”

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