02/22/2016

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

5 Burpees to a Plate

20 DU/40 Singles

Weightlifting

Front/Back Squat Combo (Every 3:00 for 9:00 (3 Sets))

Set 1: 5 Front Squat + 5 Back Squat

Set 2: 5 Front Squat + 5 Back Squat

Set 3: 8-10 Front Squat + 10-12 Back Squats

(Note: Suggested load is max of 60% of front squat 1RM)

***As soon as bar is rack from front squats athletes should immediately put on back and step away from rack to begin back squats

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

9 DL (115/75)

12 HRPU

15 Box Jumps (24/20)

RX+

(DL = 155/105)

Mobility

2:00 QL Smash w/ Lax Ball (per side)

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