Treasure chest

26.2 CrossFit – CrossFit

**“Don’t tell me who you are. Tell me what you are.”**
Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Warm-up

Bench Press Warm-Up (No Measure)

400m run

Then 1 round of each:

1) Shoulder internal rotation with lacrosse ball at inferior angle of scapula: 1-2 minutes on each side

2) 3 position doorway pec stretch: 30 seconds in each position

3) Shoulder external rotation with PVC on bench: 1-2 minutes

4) Scapular Presses in Push-up position x 15-20 reps

5) Push-ups 10-15 reps

Weightlifting

Bench Press (Build to a heavy 3)

Metcon

Treasure Chest (Time)

3 Rounds:

25 Toes to Bar

20 Push Jerks (135/95)

15/12 Calorie Assault Bike
* The intended time range for this workout is between 9-18 minutes (cap workout at 20 minutes)