26.2 CrossFit – CrossFit
**“If you aim at nothing, don’t worry… we’ll hit it.”**
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Dirty 30 (Time)
30 Box jumps, 24″
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
30 steps Walking Lunge
30 Knees to elbows
30 Push press, 45#
30 Back extensions
30 Wall ball shots, 20#
30 Burpees
30 Double unders
