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
