03/15/2016

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: 6-8 Barbell Z Press

(Add 5-10# from last week)

Min 2: 12-15 Straight Body Crunches

Min 3: 15 TnG DL
(Note: Suggested load 30-40% of 1RM)

Deadlift (4 x 15)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200m Run

10 Russian KBS (1.5/1)

10 HRPU

10 Box Jumps (24/20)

RX+

Russian = American

HRPU = HSPU

Mobility

2:00 Corpse Stretch

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»