26.2 CrossFit – CrossFit
**“You make a living with what you get. You make a life with what you give.” – Winston Churchill**
Warm-up
3 Minutes of Cardio (No Measure)
Bike, run 400M, jump rope, 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
Squat Clean (2 pulls and one clean)
**Every :90 for 5 sets (7:30):**
2 Clean Pulls + 1 Squat Clean
Metcon
Ride like the Wind (Time)
10 Rounds For Time:
5 Squat Cleans (155/105)
10/7 Calorie Assault Bike
Aim for a sub 20 finish
