03/18/2015

C2 – CrossFit

Warm-up

(No Measure)

200m

+

20m Walking Lunges

20m Walking Quad Stretch

20m Walking RDL

20m Spiderman Lunges

20m Gate Openers

20m Frankensteins

+

10 Squat Jumps

10 Push Ups

10 Rocking Sumo Squats

10 Bow and Bends

Mobility

2:00 OH Shoulder Position Mobility

A: Partner Assisted Box OH Drill

B. Banded OH Distraction

Weightlifting

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

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200m Run

9 Deadlifts (115/75)

6 Hang Power Cleans (115/75)

RX+

(155/105)

Mobility

:90 Glute Smash w/ Lax Ball

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