02/03/2016

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

+

10 Squats w/ Hip Circle (:03 Pause)

10 Banded Face Pulls

10 Scap Push Ups

10 PVC Pass Throughs

Conditioning

Metcon (No Measure)

6:00 EMOM

20 DU/40 Singles

10 T2B/Sit Ups

Weightlifting

5:00 Tech Work

Power Clean + Front Squat + Shoulder to OH (4 Every 2:00 10:00 (5 Sets))

(Note: Ok to add weight each set but goal is perfect reps; NO MISSED REPS!!)

OR

RX+

Power Snatch + Snatch Push Press + OHS (4 Every 2:00 10:00 (5 Sets))

(Note: Ok to add weight each set but goal is perfect reps; NO MISSED REPS!!)

WOD (Workout of the Day)

Metcon (Calories)

15:00 EMOM

Min 1: :30 Hollow Rock or Hollow Body

Min 2: :45 ME Row for Calories

(Start at :00)

Min 3: 6 Thrusters (95/65)

Mobility

2:00 Hamstring Smash w/ Lax Ball/KB

(Per leg)

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