THe Landlord

26.2 CrossFit – CrossFit

**“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding**

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

Weightlifting

Push Jerk (On the minute for 10 Min 2)

* This should be a moderate weight throughout

* Athletes can build in weight or stay at the same weight across all 10 sets

* The goal is to build to or stay at something that is equal to or a slightly heavier than workout weight

Metcon

The Landlord (AMRAP – Rounds and Reps)

AMRAP 12:

35 Double Unders

9 Deadlifts

7 Hang Power Cleans

5 Push Jerks

Barbell: 155/105

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