26.2 CrossFit – Foundations
**“You can’t build on top of success you don’t acknowledge.” – Dallas Travers**
Warm-up
Plate warm up (No Measure)
30 Seconds
Plate Hops
Plate Romanian Deadlifts
Plate Russian Twists
Plate Sit-up
Plate Lateral Squats
Plate Counterbalance Squats
*Performed with 15/10# Plates*
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
Cluster (Build to a heavy single)
Squat clean with a thruster finish
Metcon
Granola Bar (AMRAP – Rounds and Reps)
AMRAP 12:
7 Clusters (135/95)
14 Lateral Burpees Over Barbell
* The intended scoring range of “Granola Bar” is between 4-6 rounds
* This works out to a round every 2-3 minutes
