Antsy

26.2 CrossFit – CrossFit

“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin

Warm-up

Warm-up (No Measure)

10 Meters. . .

Walking Inchworm

Walking Spiderman

Walking Samson

Knuckle Drags

Walking Quad Stretch

Walking Cradle Stretch

High Knees

Butt Kicks

Low Skips

Skips for Height

Side Shuffle

100m Run

Warm-up (No Measure)

PVC

10 PVC Pass Throughs

5 PVC Around The World

5 Behind The Head Snatch Grip Strict Press

[Demo/Coach: punch up on the bar]

5 Pausing Overhead Squats (0:03 pause in the bottom)

[Demo/Coach: punch up on the bar and heels down]

5 Overhead Squats

EMPTY BARBELL

5 Behind The Head Snatch Grip Strict Press

[Coach: punch up on the bar]

5 Pausing Overhead Squats (0:03 pause in the bottom)

[Demo/Coach: punch up on the bar and heels down]

5 Overhead Squats

WORKOUT WEIGHT

5 Overhead Squats

SKILL

Warm-up (No Measure)

ROPE CLIMBS

10 Scap Retractions

10 Mini Kip Swings

1-3 Strict Pull-ups

3 Strict Knees to Chest

1 Rope Climb

Metcon

Metcon (Time)

5 Rounds For Time:

400 Meter Run

15 Overhead Squats (95/65)

5-4-3-2-1 Rope Climbs
30 minute time domain

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