Miracle Gro

26.2 CrossFit – CrossFit

**“Your obsessions become your possessions.” – Ed Mylett**

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

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Shoulder Press (1X1)

15 minutes to build to a heavy single

Metcon

Miracle Gro (Time)

5 Rounds:

200 Meter Run

12/9 Calorie Assault Bike

9 Strict Presses (95/65)
The lighter barbell comes from the floor

* Looking for the 5-round triplet to take between 12-18 minutes to complete

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