03/01/2016

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 EMOM

6-8 Burpee Box Jumps (24/20)

RX+

5-6 Burpee Pull Ups

Weightlifting

Metcon (No Measure)

12:00 EMOM

Min 1: 10-12 Barbell Z Press

(Add 5-10# from last week)

Min 2: 12-15 Hanging Knee Raises/T2B

Min 3: 10 TnG DL
(Note: Suggested load on DL max of 50-60% of 1RM)

Deadlift (4 x 10)

WOD (Workout of the Day)

Metcon (Calories)

15:00 EMOM

Min 1: :45 Hollow Body or Hollow Rock

Min 2: 10 Push Press (75/55)

Min 3: :45 Max Cals

(Note: Only score Cals. Start row at :00)

Mobility

2:00 Corpse Stretch

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