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26.2 CrossFit – Foundations

**“Think like an immigrant. Act like an artisan.”**

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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