26.2 CrossFit – Foundations
**“Think like an immigrant. Act like an artisan.”**
Warm-up
Warm-up (No Measure)
Easy Single Unders
Slow Air Squats
Medicine Ball Strict Press (From Seated “L” Position)
Quick Single Unders
Down Dog
Squats to Medicine Ball
High Single Unders
Inchworm to Push-up
Medicine Ball Cleans
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
Shoulder Press (Build to a heavy 3)
Metcon
Chestee Chipper (Time)
12 Shoulder-to-Overheads, 165/115 lbs
24 Toes-to-bars
36 Wall Balls, 20/14 lbs, 10 in
48/36 Row Calories
36 Wall Balls, 20/14 lbs, 10 in
24 Toes-to-bars
12 Shoulder-to-Overheads, 165/115 lb
