26.2 CrossFit – CrossFit
**”Discipline is choosing between what you want now, and what you want most.” -Abraham Lincoln**
Warm-up
Pusher strength warm up (No Measure)
## 2 Rounds
20 Seconds Front Plank
40 Seconds Inchworm to Push-ups
20 Seconds Hollow Hold
40 Seconds Air Squats
20 Seconds Superman Hold
40 Seconds Active Spidermans + Hamstring Stretch
# MOBILITY (12:00 – 15:00)
Breath hold empty lung push up then catch breath in a down dog
## Rojas Warmup
5 Good Mornings
5 Back Squats
5 Shoulder press
5 Push Press & Reach
5 Snatch grip Deadlifts
5 Snatch or cleans
Metcon
Incredible Hulk (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 115/75 lbs
5 Hang Power Cleans, 115/75 lbs
5 Front Squats, 115/75 lbs
5 Push Press, 115/75 lbs
5 Back Squats, 115/75 lbs
Extra Credit
Metcon (No Measure)
1:30 Light Assault Bike, 25% Max Ring Muscle-ups
1:30 Light Assault Bike, 35% Max Ring Muscle-ups
1:30 Light Assault Bike, 45% Max Ring Muscle-ups
2:00 Light Assault Bike, 25% Max Ring Muscle-ups
2:00 Light Assault Bike, 35% Max Ring Muscle-ups
2:00 Light Assault Bike, 45% Max Ring Muscle-ups
