26.2 CrossFit – CrossFit
**“Our patience will achieve more than our force.” – Edmund Burke**
Warm-up
Warm-up (No Measure)
## 30 Seconds Each
Lateral Hops Over Barbell
Active Spidermans
Lateral Squats )
Push-up to Down Dog
Glute Bridges
Mountain Climbers
Glute Bridge Walkouts
Frog Hops
Slow Air Squats
Slow Burpees
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
Hang Clean (Build to a heavy single)
Squat or power depending on your comfort level.
Metcon
Metcon (Time)
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees
* We’ll prepare for the Hang Squat Cleans in our conditioning piece by building to a heavy single beforehand
* In this couplet, we have a short-range sprint effort
* Scores for this workout ranged from 4-10 minutes
26.2crossfit in Rockledge 