Sham

26.2 CrossFit – CrossFit

Warm-up

CF warm up (No Measure)

Sampson Stretch

10 Steps walking lunge

10 Overhead Squat

10 GHD Sit-ups

10 Back extensions

10 Pull ups

10 Ring dips

SKILL

Warm-up (No Measure)

EMPTY BARBELL

Coach: How to create the right front rack position before taking the bar off the rack Coach: Grip- hands outside

of shoulders, pulling elbows under, engaging shoulder blades

3 Two Position Pausing Strict Press (0:03 in the front rack and overhead)

Coach: Front Rack Position & Tight Core Overhead

5 Strict Press

Weightlifting

Shoulder Press (10-8-6-4-2)

Metcon

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here

Aerobic Literacy

Half marathon Endurance 3 (Time)

Easy 8 Miles

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