02/09/2016

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

Lap Butt Kickers

Lap High Knee Pulls

Lap Reverse Lunges w/ Rotation

+

Lap Monster Walk (Forward + Backward)

Lap Monster Shuffle (Left/Right)

5 Band Pull Aparts + 5 Pass Throughs

5 Hawaiian Squats (per leg)

Conditioning

Metcon (AMRAP – Reps)

5:00 Partner AMRAP

10 Burpees to 6″ Target

(Alt every 10 reps)

Weightlifting

Push Press (12 TnG Every 3:00 for 9:00 w/ :03 Pause at Top)

(Note: Suggested load 40-50%)

Focus on :03 Pause at top of press

WOD (Workout of the Day)

Metcon (Time)

50 DU (100 Singles)

40 Wall Balls (20/14 to 10/9)

30 Sit Ups

20 Squat Cleans (95/65)

RX+

WB = 30/20 to 10/9′

SC = 135/95

Mobility

2:00 Dragon Pose or Couch Stretch

(per leg)

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