Wonderworld

26.2 CrossFit – CrossFit

**“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus**

Warm-up

Warm-up (No Measure)

## 1 Minute Each

Single Unders

Active Samson

Single Leg Glute Bridges (30 Seconds Each)

## 40 Seconds Each

Double Taps

Push-up to Down Dog

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Wonderwall (Time)

For Time:

100 Double Unders

21 Power Cleans (155/105)

21 Bar-Facing Burpees

100 Double Unders

15 Power Cleans (155/105)

15 Bar-Facing Burpees

100 Double Unders

9 Power Cleans (155/105)

9 Bar-Facing Burpees
Bar facing burpees Feet Back

* We are doing a lot of jumping on every movement today

* We can look to limit the jump needed when going over the bar here

* The first step is to get the feet as close to the barbell before taking off

* The second step is to flick the feet back instead of bring the knees up

* Knees up moves the whole leg while the feet back only moves the lower leg, which weighs a lot less