26.2 CrossFit – CrossFit
**“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption**
Warm-up
Warm-up (No Measure)
## 1 Minute
30 Seconds Box Step Overs (Low Box)
30 Seconds Box Jump Overs (Low Box)
## 30 Seconds Each
Lateral Hops Over PVC Pipe
PVC Around the Worlds (15 Seconds Each Direction) [Video](https://youtu.be/VuGpprSlAts)
PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
PVC Lat Stretch [Video](https://www.youtube.com/watch?v=loMyjjEc7_0)
PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)
PVC Sotts Press [Video](https://youtu.be/GV7JzekbySs)
PVC Lift Offs [Video](https://www.youtube.com/watch?v=oUT1V3H6pbU)
PVC Arch Hold [Video](https://youtu.be/NsElA8x9pvo)
PVC Hollow Hold [Video](https://youtu.be/ZWSDpsgZH4w)
Rojas Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Metcon
Muscle Memory (Time)
5 Rounds For Time:
12 Box Jump Overs (30/24)
9 Power Snatches (115/85)
6 Bar Muscle-ups
25 Min
* Since we’re starting from the top down in the bar muscle-up, the goal here is to get the pull-up bar low on the body
* If we treat this like a pull-up or a chest to bar pull-up, the bar will spit us out
* To get the bar lower on the body means getting further behind the bar
* We can do this by pressing ourselves further back and getting the feet higher than we’re used to
