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