26.2 CrossFit – CrossFit
**“All progress depends on the irrational person.”**
Warm-up
3 Minutes of Cardio (No Measure)
Bike, run 400M, jump rope, crossfit warm up……
Stretch warm up (No Measure)
:45 to :60 sec in each
Samson left front
spiderman left front
Pidgeon left front
hurdler stretch left leg on right
Seated hamstring stretch
Hurdler right leg on left
pigeon right front
spiderman right
Samson right
Rojas Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
SKILL
Warm-up (No Measure)
Drill skills in power clean, front squat and pushjerk
Metcon
M&Ms (AMRAP – Rounds and Reps)
AMRAP 13:
10 Lateral Barbell Burpees
1 Round of “Macho Man”
10 Lateral Barbell Burpees
2 Rounds of “Macho Man”
10 Lateral Barbell Burpees
3 Rounds of “Macho Man”
10 Lateral Barbell Burpees
4 Rounds of “Macho Man”
10 Lateral Barbell Burpees
5 Rounds of “Macho Man”
Continue Adding 1 Round of ‘Macho Man” after each set of 10 Lateral Bar Burpees until 13:00 expires
1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
[Barbell: 155/105]
26.2crossfit in Rockledge 