Ceiling Fan

26.2 CrossFit – Foundations

**“The only difference between feedback and criticism, is how you hear it.” – Tim Grover**

View Public Whiteboard


Warm-up (No Measure)

30 Seconds Single Unders

30 Seconds Active Samson [Video](https://youtu.be/jGVMgxjPORo)

30 Seconds Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

30 Seconds Slow Air Squats to Medicine Ball

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch


Ceiling Fan (Time)

For Time (15 Minute Cap):

21 Clean and Jerks (155/105)

100 Double Unders

21 Clean and Jerks (155/105)

On the Minute: 7 Wallballs (20/14)
* The wallballs will interrupt your progress as your try to work through reps on the barbell and jump rope

* Every minute on the minute, you’ll complete 7 wallballs

* With whatever time remains in the minute, work through as many reps as possible of clean and jerks or double unders

* Pick up wherever you left off following the 7 wallballs

* Your score is the total time it takes you to complete the 3 stations

* There is a 15 minute time cap on this workout

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close