26.2 CrossFit – CrossFit
**“One can have no smaller or greater mastery, than mastery of oneself.” –Leonardo DiVinci**
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 (Set of 8)
Try to grip the bar closer to the wrist than the fingertips. Holding the weight near the base of the palm gives you better leverage to push up on the bar, as it rests directly over the wrists and the elbows.
Metcon
DB12 (AMRAP – Rounds and Reps)
AMRAP 12:
25 Double Unders
15 Double Dumbbell Deadlifts (50’s/35’s)
25 Double Unders
15 AbMat Sit-ups
Extra Credit
100m Row (Time)
100m Row
3 rounds with 1 minute rest between efforts
