Its Going Down

26.2 CrossFit – CrossFit

**“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins**

Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Dumbbell Goblet Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

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

Metcon

Its Going Down (Time)

21-18-15-12-9:

Hang Power Snatches (75/55)

Thrusters (75/55)

After Each Round: 30 Double Unders
* The workout flows like this:

21 Hang Power Snatches

30 Double Unders

21 Thrusters

30 Double Unders

18 Hang Power Snatches

30 Double Unders



* We expect this piece to take between 15-25 minutes to complete

Extra Credit

Metcon (6 Rounds for time)

## Row Conditioning

1000 Meter Row @ 2k Pace + 10 Seconds

250 Meter Row @ 2k Pace + 30 Seconds

750 Meter Row @ 2k Pace + 5 Seconds

250 Meter Row @ 2k Pace + 30 Seconds

500 Meter Row @ 2k Pace

250 Meter Row @ 2k Pace + 30 Seconds

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close