26.2 CrossFit – CrossFit
**“No mud, no lotus”**
The mud produces a beautiful blossom, known as the lotus. Some of the most beautiful things in life come from the most adverse conditions.
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Extra Credit
Shoulder Press (3 sets of 5 2 minutes rest )
Go light enough that you can keep perfect form throughout all 3 sets 75% +/- This is mechanical adaptation not physical get your form right!
