02/15/2016

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

+

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

15 Russian or American KBS (1.5/1)

10 Hanging Knee Raises or

Suppine Knee to Elbows

Weightlifting

Back Squat (3 Every 3:00 for 9:00 @ 23X1)

(Note: Suggested load 80-90% of 1RM)

Focus on full :03 pause at bottom of squat

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

12:00 AMRAP

3 Power Cleans (95/65)

3 Wall Balls (20/14 to 10’/9’)

3 Burpees

6 Power Cleans

6 Wall Balls

6 Burpees

9 Power Cleans

9 Wall Balls

9 Burpees.

………..

Continue adding 3 reps until 12:00 mark

RX+

PC = (135/95)

WB = 30/20

Burpees = Bar Facing

Mobility

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

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