26.2 CrossFit – CrossFit
**“Perfection can be spelled with the word paralysis.” – Winston Churchill**
Warm-up
Rowling (No Measure)
Set up all members on rowers and have them try to row a perfect strike! To get a perfect strike, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m. Add a 2 air squat or burpee penalty for every meter off due in between rounds.
Bench Press Warm-Up (No Measure)
400m run
Then 1 round of each:
1) Shoulder internal rotation with lacrosse ball at inferior angle of scapula: 1-2 minutes on each side
2) 3 position doorway pec stretch: 30 seconds in each position
3) Shoulder external rotation with PVC on bench: 1-2 minutes
4) Scapular Presses in Push-up position x 15-20 reps
5) Push-ups 10-15 reps
Metcon
Metcon (Time)
5 rounds for time of:
Row, 500 m
15 Bench Press, 135/95 lbs
