03/11/2015

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 (4 x 3 (Add 5-10 from last week) @ 1310 Tempo)

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

5:00 AMRAP @ 50%, 75%, 98%

Run 400m

Then AMRAP:

7 Thrusters (75/55)

7 Burpees

3:00 Rest/Walk

***Bar comes from the ground***

RX+

Thruster (95/65)

Mobility

:90 Olympic Wall Squat Therapy

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