26.2 CrossFit – CrossFit
**“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”**
Warm-up
Warm-up (No Measure)
## 30 Seconds Each
Run Around Boxes
Active Samson + Air Squat
Box Step-ups (Low Box)
Skip Around Boxes
Active Spidermans
Lateral Box Step-Overs (Low Box)
High Knees Around Boxes
Push-up to Down Dog
Box Step-ups (Workout Box)
Rojas Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Metcon
Triple Play (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run, 3 Box Jumps, 3 Power Cleans
200 Meter Run, 6 Box Jumps, 6 Power Cleans
200 Meter Run, 9 Box Jumps, 9 Power Cleans
…
[Add 3 Box Jumps + Power Cleans Each Round]
Barbell: 135/95
Extra Credit
Metcon (AMRAP – Reps)
3 Supersets:
Max Effort Double Dumbbell Bench Press (50’s/35’s)
50 Banded Pull-Aparts
Rest as Needed Between Sets
26.2crossfit in Rockledge 