01/29/2016

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Monster Walk (Forward + Backward)

Lap Monster Shuffle (Left/Right)

5 Band Pull Aparts + 5 Pass Throughs

5 Hawaiian Squats (per leg)

Lap Broad Jump

Conditioning

Metcon (AMRAP – Reps)

5:00 EMOM

5 Burpees + Max Hollow Rocks

RX+

5 Burpees to 6″ Target + Max Hollow Rocks

Weightlifting

Rear Foot Elevated Split Squat (Every 3:00 for 9:00 (3 Sets) 10 (per leg))

(KB in each hand)

RX+

Overhead Squat (Every 3:00 for 9:00 (3 Sets) 10 @ (95/65))

Conditioning

Metcon (AMRAP – Reps)

10:00 Partner Ladder

3-6-9-12-15…

Dead Lifts (135/95)

HRPU

Box Jumps (24/20)

RX+

Dead Lifts (225/155)

HRPU = HSPU

BJ = T2B
Alt. Each Movement

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