03/08/2016

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

Weightlifting

Metcon (No Measure)

12:00 EMOM

Min 1: 8-10 Barbell Z Press

(Add 5-10# from last week)

Min 2: 12-15 Wtd Hollow Rocks

Min 3: 12 TnG DL
(Note: Suggested load 40-50% of 1RM)

Deadlift (4 x 12)

WOD (Workout of the Day)

2016 Whole30 (Challenge WOD #1) (AMRAP – Rounds and Reps)

4:00 AMRAP

10 Cals on Rower

10 Thrusters (95/65)

AMRAP – Rounds and Reps
1:00 Rest/Walk

2016 Whole30 (Challenge WOD #2) (AMRAP – Rounds and Reps)

4:00 AMRAP

10 Front Squats (115/75)

10 Hanging Knee Raises

RX+

FS = OHS

HKR = T2B
1:00 Rest/Walk

2016 Whole30 (Challenge WOD #3) (AMRAP – Rounds and Reps)

4:00 AMRAP

30 DU/60 SU

15 Power Cleans (75/55)

RX+

PC = Power Snatch

**Score single unders as 30 reps

Mobility

2:00 Corpse Stretch

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