26.2 CrossFit – CrossFit
**“The opposite of play is not work. The opposite of play is depression.” – Brene Brown**
Warm-up
Warm-up (No Measure)
Easy Bike
Easy Single Unders
PVC Pass Throughs
Moderate Bike
Quick Single Unders
PVC Straight Leg Swings (15 Seconds Each)
Faster Bike
High Single Unders
PVC Overhead Squats [
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
3 position Snatch (Build to a heavy single)
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Squat Snatch
Metcon
Unicycle (AMRAP – Reps)
AMRAP 10:
60/45 Calorie Assault Bike
100 Double Unders
Time Remaining:
Max Power Snatches (115/85)
* 1,200/1,000 Meter Row
* 800 Meter Run
Extra Credit
Metcon (3 Rounds for time)
3 Giant Sets:
:30 Seconds Kettlebell Star Plank (Left)
:30 Seconds Kettlebell Star Plank (Right)
Max Hanging L-Sit (From Pull-up Bar)
Rest 2 Minutes Between Sets
### MOVEMENT VIDEOS
* **Star Plank:** [Video](https://youtu.be/e_MmjFxEuSM)