Blitzen

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)