26.2 CrossFit – CrossFit
**“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin**
Warm-up
Warm-up (No Measure)
## Row Warmup
2 Minute Easy Row
## 30 Seconds Each
Slow Air Squats
Glute Bridges
Single Leg Glute Bridges
Glute Bridge Walkouts [
Lateral Squats
Slow Air Squats
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
Push Jerk (Nope)
This is here to get your numbers the workout is the complex
Jerk complex (Every 1:30 for 6)
3 front squats
3 Jerks
Aim for around 80% of your 1RM
Metcon
Blitzen (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/85)
