Top Shelf

26.2 CrossFit – CrossFit

**“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear**

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

Warm-up (No Measure)

## 2 Rounds

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

30 Seconds PVC Hollow Hold

30 Seconds PVC Arch Hold

30 Seconds PVC Straight Leg Swings (15 Seconds Each)

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

Overhead Squat (6 sets on the 1:30)

power snatch the bar up then 3 Reps

* Rounds begin every 90 seconds [0:00-1:30-3:00-4:30-6:00-7:30]

* Athletes are encouraged to build in weight each round

Metcon

Top Shelf (AMRAP – Rounds and Reps)

AMRAP 15:

21 Wallballs (20/14)

12 Power Snatches (95/65)

15 Toes to Bar

12 Overhead Squats (95/65)

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