Little Foot

26.2 CrossFit – CrossFit

**“75% Emotional, 25% Physical”**

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

Hang Snatch (1X1)

15 min to build to a heavy single

NOT NECESSARILY a 1RM

Metcon

Little Foot (AMRAP – Rounds and Reps)

AMRAP 12:

25 Double Unders

9 Toes to Bar

25 Double Unders

9 Hang Squat Snatches (95/65)

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