Elizabeth

26.2 CrossFit – CrossFit

**“Every strike brings you closer to your next home run.” – Babe Ruth**

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

Tiger 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 (build to a heavy )

1 Squat clean every 90 seconds

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

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