Annie

26.2 CrossFit – CrossFit

**“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin**

Warm-up

Running Warm up (No Measure)

## Warmup Run

400 Meters Easy

## 30 Seconds Each

Active Samson

Hollow Hold

Alternating Step Back Lunges

Inchworm to Push-ups

Superman

Burpees

Russian Baby Makers

Straight Leg Sit-ups

Skipping

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

Back Squat waves (9 Rounds for weight)

## Back Squat Waves

Set 1: 6 Reps @ 65%

Set 2: 4 Reps @ 70%

Set 3: 2 Reps @ 75%

Rest 3 Minutes

Set 4: 6 Reps @ 70%

Set 5: 4 Reps @ 75%

Set 6: 2 Reps @ 80%

Rest 3 Minutes

Set 7: 6 Reps @ 75%

Set 8: 4 Reps @ 80%

Set 9: 2 Reps @ 85%

*Percentages Off 5RM Back Squat*

Metcon

Annie’s On the Run (Time)

For Time:

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unders, 40 Sit-ups, 200 Meter Run

60 Double Unders, 30 Sit-ups, 200 Meter Run

40 Double Unders, 20 Sit-ups, 200 Meter Run

20 Double Unders, 10 Sit-ups, 200 Meter Run

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