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)
