26.2 CrossFit – CrossFit
**“The future belongs to those who prepare for it today.” – Malcolm X**
Warm-up
Warm-up (No Measure)
## 30 Seconds Each
Active Samson
PVC Pass Throughs )
Squats to Medicine Ball
Active Spidermans
PVC Overhead Squats
Medicine Ball Strict Press
Push-up to Down Dog
PVC Pass Throughs (More Narrow)
Medicine Ball Deadlifts
Inchworm to Push-up )
PVC Overhead Squats )
Medicine Ball clean
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
3 position Snatch (15 Min to build to a heave complex)
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Squat Snatch
Metcon
Isa-Ball (AMRAP – Rounds and Reps)
AMRAP 12:
3 Power Snatches (135/95)
15 Wallballs (20/14)
