02/23/2016

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

10 Wall Angels

10 Banded Good Mornings

Conditioning

Metcon (AMRAP – Reps)

5:00 Partner AMRAP

15 WB (20/14 to 10’/9’)

RX+

WB = (30/20 to 10’/9’)

(Note: Rotate after every 15 reps)

Weightlifting

Metcon (No Measure)

12:00 EMOM (4 Sets)

Min 1: 12-15 Barbell Z Press (Light)

Min 2: 12-15 Tuck Ups

Min 3: 8 TnG DL
(Note: Suggested load on DL max of 60-70% of 1RM)

Deadlift (4 x 8)

WOD (Workout of the Day)

Metcon (4 Rounds for reps)

:30 Row (Cals)

:30 Rest

:30 Mountain Climbers (R/L = 1)

:30 Rest

:30 Russian KBS (1.5/1)

:30 Rest

Mobility

2:00 Corpse Stretch

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