02/16/2016

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

8 Pull Ups or Ring Pulls

(Alt every 8 reps)

RX+

CTB

Weightlifting

Push Press (15 TnG Every 3:00 for 9:00 w/ :03 Pause at Top)

Focus on :03 Pause at top of press

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

For Reps

:90 ME Row (Cals)

:90 Rest

:90 ME HRPU

:90 Rest

:60 ME Row (Cals)

:60 Rest

:60 ME HRPU

:60 Rest

:30 ME Row (Cals)

:30 Rest

:30 ME HRPU

RX+

HRPU = HSPU

Mobility

2:00 Foam Roll Lat (per side)

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