Cheryl

26.2 CrossFit – CrossFit

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

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

Clean and Jerk (15 minutes to build to a moderate 1 rep)

goal is smooth not heavy!

Metcon

Cheryl (Time)

100 Burpees

EMOM 10 toes through rings

Starting on the 0
RX plus is toes to bar