03/04/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Walking Lunges

20m Walking Quad Stretch

20m Walking RDL

20m Spiderman Lunges

20m Butt Kickers

20m Skipping High Knee Pulls

+

10 Air Squats w/ :03 Pause

10 Scap Push Ups w/ :03 Pause

10 Cobras w/ :03 Pause

x 2

Mobility

2:00 OH Shoulder Position Mobility

A: Partner Assisted Box OH Drill

B. Banded OH Distraction

Weightlifting

Shoulder Press (3 x 5 @ 60% @ 1310 Tempo)

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

4:00 AMRAP @ 50%, 75%, 98%

10 Thrusters (75/55)

10 Box Jump/Step Downs (24/20)

100m Row

Rest/Walk 4:00

x 3

***Each 10m on row counts as 1 rep***

***30 reps per round possible***

Mobility

2:00 Corpse Stretch

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