Jackie Legs

26.2 CrossFit – Foundations

**“If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr**

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Warm-up

Warm-up (No Measure)

## 30 Seconds

Easy Row

PVC Pass Throughs

Active Samson

Moderate Row

PVC Lat Stretch

Slow Air Squats

Faster Row

PVC Overhead Squats

Inchworm to Push-up

## Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Weightlifting

Overhead Squat (1×5)

* Athletes will have 15 minutes to build to a heavy set of 5

* It may be helpful early on to practice push jerking or split jerking the weight from the back rack

* Push pressing the weight can be good at the lighter weights, but may not be possible as we climb heavier

* We also recommend dropping the weight to the ground instead of bringing it down behind the neck

* Using some buddies to get the weight back into the rack is the safer option

Metcon

Jackie Legs (Time)

For Time:

1,000 Meter Row

30 Chest to Bar Pull-ups

50 Overhead Squats (75/55)
approx 22 min

Extra Credit

Metcon (No Measure)

3 Giant Sets:

100′ Single Dumbbell Overhead Carry (Left)

:15 Second L-Sit Hold

100′ Single Dumbbell Overhead Carry (Right)

:15 Second L-Sit Hold