26.2 CrossFit – CrossFit
**“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius**
Warm-up
General Warm up (No Measure)
## 1 Minute
Easy Bike or run
Active Samson
Air Squats
## 45 Seconds
Moderate Bike or run
Active Spidermans
High Jumps
## 30 Seconds
Faster Bike or run
Push-up to Down Dog
Barbell Squats
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
The presses (Weight)
Every 1 min for 10 mins do:
1 Shoulder Press
2 Push Press
3 Push Jerks
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Aerobic Literacy
Free Falling (Time)
3xs for time
500M at moderate pace, 90 Sec rest
400M at moderate pace, 75 Sec rest
300M at moderate pace, 60 Sec rest
200M at moderate pace, 45 Sec rest
100M at moderate pace, 4 Min rest
