26.2 CrossFit – Foundations
**“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth**
Warm-up
Warm-up (No Measure)
## 2 Rounds
### 30 Seconds Each
Lateral Squats
PVC Pass Throughs
Inchworms to Push-up
PVC Overhead Squats
Active Spidermans
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
Snatch (Build to a heavy single)
Metcon
Over and Out (Time)
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
The intended time range for this workout is between 5-10 minutes
