Sneaky Seven

26.2 CrossFit – CrossFit

Did you get 8hrs sleep

Warm-up

Warm-up (No Measure)

0:30 Box Step Ups

0:30 Inchworm to Push Up

0:30 Frog Hops

0:30 Jumping Jacks

0:30 Downdog

0:30 Slow Burpees

0:30 Box Jump Up Step Down

4 Box Jump Overs

0:30 Active Samson

0:30 Child’s Pose Hands on the Box

Warm-up (No Measure)

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Strict Press

3 Pausing Power Cleans (hold athletes 0:05 in The Set Up to assess for Neutral Spine)

3 Pausing Front Squats (hold athletes 0:05 at the Bottom to assess for Neutral Spine)

3 Pausing Push Jerks (hold athletes 0:05 in The Catch to assess for Neutral Spine

Metcon

Metcon (Time)

7 Rounds For Time:

7 Box Jump Overs (30″/24″) sweat (24″/20″)

7 Power Cleans (135/95) sweat (95/65)

7 Toes to Bar

7 Front Squats (135/95)sweat (95/65)

7 Bar-Facing Burpees

7 Push Jerks (135/95) sweat (95/65)

7 Chest to Bar Pull-ups

Extra Credit

Metcon (No Measure)

5 Rounds For Quality:

3-5 Strict Pull Ups

15 Band Pull Aparts

10 Light Barbell Hip Thrusts

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