02/08/2016

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jogging

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

+

1 Rounds

10 Super Mans

10 Spider Man Lunges (per side)

10 Aqua Mans

10 PVC Pass Throughs

10 Plank Push Ups

Conditioning

Metcon (No Measure)

4:00 EMOM

10 Box Jump (24/20)

10 HRPU

Weightlifting

Back Squat (4 Every 2:30 for 10:00 @ 23X1)

(Note: Suggested load 70-80% of 1RM)

Focus on full :03 pause at bottom of squat

WOD (Workout of the Day)

2016 Whole30 (Challenge WOD #1) (AMRAP – Rounds and Reps)

4:00 AMRAP

10 Cals on Rower

10 Thrusters (95/65)

AMRAP – Rounds and Reps
1:00 Rest

2016 Whole30 (Challenge WOD #2) (AMRAP – Rounds and Reps)

4:00 AMRAP

10 Front Squats (115/75)

10 Hanging Knee Raises

RX+

FS = OHS

HKR = T2B
1:00 Rest

2016 Whole30 (Challenge WOD #3) (AMRAP – Rounds and Reps)

4:00 AMRAP

30 DU/60 SU

15 Power Cleans (75/55)

RX+

PC = Power Snatch

**Score single unders as 30 reps

Mobility

:90 QL Smash w/ Lax Ball (per side)

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