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
