Nancy

26.2 CrossFit – CrossFit

**“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins**

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

Overhead Squat (Every 90 Sec)

5 sec hold at the bottom 🙂

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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