26.2 CrossFit – CrossFit
Warm-up
Row Warm up (No Measure)
Easy Row
Glute Bridges
Down Dog
Moderate Row
Glute Bridge Walkouts
Shoulder Taps
Faster Row
Single Leg Glute Bridges (15 Seconds Each)
Push-up to Down Dog
Tiger 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)
ROW
Rowing
Coach: Power Pulls We want athletes to drive out hard through their legs and recover on the return. Keeping
Stroke/Min low.
Metcon
Half Hour Power Shower (AMRAP – Reps)
Compete
AMRAP 30:
Max Meter Row
Every 5 Minutes [Starting at 0:00]
5 Ring Muscle-ups
10 Hang Power Snatches (95/65)
15 Box Jump Overs (24″/20″)
Train
AMRAP 30:
Max Meter Row
Every 5 Minutes [Starting at 0:00]
5 Burpee Strict Pull-Ups
10 Hang Power Snatches (95/65)
15 Box Jump Overs (24″/20″)
Sweat
AMRAP 30:
Max Meter Row
Every 5 Minutes [Starting at 0:00]
5 Burpee Pull-Ups
10 Hang Power Snatches (75/55)
15 Box Jump Overs (24″/20″)