26.2 CrossFit – CrossFit
**“The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw**
Warm-up
Warm-up (No Measure)
* :30 Box Step ups to 20″
* :30 Active Spiderman [Video](https://youtu.be/tGxCop_0yRQ)
* :30 Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
* :30 Box Step ups to workout height
**PVC “1/2Randy” (37 Snatches) – Ooooo fun!**
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
Metcon (Time)
For Time
9-15-21:
Burpee Box Jump Overs (24″/20″)
Snatches (75/55)
* Score = Time it takes to complete the workout
Pace yourself for a 15-20 minute workout
Extra Credit
When it rains it pours (Distance)
2 sets
5 min easy pace
4 min easy moderate
3 minutes moderate
2 minutes moderate fast
1 minute fast
Rest 3 min between sets
26.2crossfit in Rockledge 