03/07/2016

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)

5:00 EMOM

3 Elevator Goblet Squats (1.5/1)

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: Add 5-10# from last weeks final set; started at 60% last week)

***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 (3 Rounds for reps)

3 Rounds for Total Reps

:30 AMRAP G20 (95/65)

:30 AMRAP Box Jump/SD (24/20)

:30 AMRAP Russian KBS (1.5/1)

:30 AMRAP Single Unders

:30 AMRAP Burpees to a Plate

Res/Walk 2:30

RX+

G20 = 135/95

Russian KBS = (2/1.5)

Singles = Dubs

Burpees = Over Bar

Mobility

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

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