26.2 CrossFit – CrossFit
**“Water the flowers, not the weeds.”**
Warm-up
CF warm up (No Measure)
Sampson Stretch
10 Steps walking lunge
10 Overhead Squat
10 GHD Sit-ups
10 Back extensions
10 Pull ups
10 Ring 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
Metcon (Weight)
Every minute on the minute for 10 Min
2 power snatch 1 overhead squat
Build to a Nancy weight
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
