Push to Complete

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Jumping Jacks

0:30 Alternating Quad Stretch

0:30 Alternating High Kicks

0:30 Single Unders

0:30 Active Samson

0:30 Inchworm to Push Up

0:30 Single Unders

0:30 Knuckle Drags

0:30 Standing Straddle Stretch

SKILL

Warm-up (No Measure)

WALL WALKS

[Coach: athletes should set up lying flat on their stomach, legs straight, feet flat on the wall. . . in this position mark where athletes’ shoulders are on the floor. Athletes must touch this “mark” before feet leave the wall on the descent of their Wall Walk.]

10 High Plank Scap Retractions

20 High Plank Shoulder Taps

0:30 Lying Chest Opener Stretch

10 Handstand Shoulder Shrugs

10 Handstand Shoulder Taps or Weight Shifts

5 Push Ups

3 Wall Walks

[Coach: core stays tight- no movement through the midline]

Metcon

Metcon (Time)

2-4-6-8-10:

Wall Walks

Deadlifts (275/185)(185/135)

Double Unders (10x)

Extra Credit

Metcon (No Measure)

Deadlifts:

5 Reps @ 40% 1RM

5 Reps @ 50% 1RM

5 Reps @ 60% 1RM

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