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
