Uplifting

26.2 CrossFit – CrossFit

**“Champions don’t blame the tools they’ve been given. Champions sharpen them.”**

Warm-up

Warm-up (No Measure)

## 2 Rounds

30 Seconds Box Step-ups )

30 Seconds Inchworm to Push-ups

30 Seconds Arch Hold

30 Seconds Hollow Hold

30 Seconds Straight Leg Sit-ups

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

Jerk complex (every 2 min for 6 sets)

3 push press

3 Jerks

Metcon

Uplifting (AMRAP – Reps)

AMRAP 10:

3 Box Jump Overs (24″/20″)

3 Toes to Bar

3 Push Jerks (135/95)

3 Chest to Bar Pull-ups

6 Box Jump Overs (24″/20″)

6 Toes to Bar

6 Push Jerks (135/95)

6 Chest to Bar Pull-ups

…

Add 3 Reps Each Round

Extra Credit

When it rains it pours (Distance)

2 sets

5 min easy pace

4 min easy moderate

3 minutes moderate

2 minutes moderate fast

1 minute fast

Rest 3 min between sets
easy is just above walking

Moderate is your 1 mile pace

fast is your 400M pace