Over and Out

26.2 CrossFit – CrossFit

**“Ductus Exemplo”**
Lead by Example

Warm-up

Warm-up (No Measure)

### 1 Round: Coach Led

:30 Jumping Jacks

:30 Spiderman to Reach (each side) [Movement](https://www.youtube.com/watch?v=JWM3u61SfcIhttp://)

:30 PVC or Banded Good Mornings [Movement](https://youtu.be/2aPbq4VRlBwhttp://)

:30 PVC Pass Throughs [Movement](https://www.youtube.com/watch?v=iLup2Kn9INMhttp://)

:30 Mountain Climbers [Demo](https://youtu.be/834tNnoe53Ahttp://)

:30 Inch Worm to Push-Up [Demo](https://youtu.be/Et0WRT6Q3sAhttp://)

:30 Air Squats (slow and controlled)

:30 Burpees (not for reps, just to feel it out)

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

Over and Out (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

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