Handle with Care

26.2 CrossFit – CrossFit

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Warm-up

Warm-up (No Measure)

* 30 Seconds of Jumping Jacks

* 30 Seconds of Active Samson Stretch [Video](https://youtu.be/jGVMgxjPORo)

* 30 Seconds of Bodyweight Good Mornings (Hands Behind Head) [Video](https://youtu.be/nYd6ePtMNBM)

* 30 Seconds Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

* 20 Seconds of Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)

* 20 Seconds of Single Leg Glute Bridge (Right) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

* 20 Seconds of Single Leg Glute Bridge (Left) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Metcon

Metcon (AMRAP – Rounds and Reps)

On a 23:00 clock complete:

“15:00 AMRAP Handle With Care”

Then, at the 15:00 mark spend 8:00 building to a heavy complex.

The workout ends at 23:00.

0:00-15:00

AMRAP 15:

30 Double Unders

15 Deadlifts (115/85)

30 Double Unders

15 Hang Power Cleans (115/85)

30 Double Unders

15 Push Jerks (115/85)

Weightlifting

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Clean & Jerk Complex (Build to a heave set)

(1 clean 2 jerks) then (2 cleans 1 jerk) equals 1 set

Extra Credit

Home Slice (AT) (Distance)

6 Min at moderate pace

60 Sec walk

60 Sec fast pace

60 Sec easy pace

5 Min at moderate pace

50 Sec walk

50 Sec fast pace

50 Sec easy pace

4 Min at moderate pace

40 Sec walk

40 Sec fast pace

40 Sec easy pace

3 Min at moderate pace

30 Sec walk

30 Sec fast pace

30 Sec easy pace

2 Min at moderate pace

20 Sec walk

20 Sec fast pace

20 Sec easy pace

1 Min at moderate pace

10 Sec walk

10 Sec fast pace

10 Sec easy pace

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