03/22/2016

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

Metcon (AMRAP – Reps)

5:00 Partner AMRAP

10 Slam Balls (30/20)

(Alt every 10 reps)

RX+

10 Alt KB Snatch (5 per arm)

1.5/1

Weightlifting

Metcon (No Measure)

9:00 EMOM

Min 1: 4-6 Barbell Z Press

(Add 5-10# from last week)

Min 2: 10 4-Count Flutter Kicks

Min 3: 20 TnG DL
(Note: Suggested load 20-30% of 1RM)

Deadlift (3 x 20)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

7:00 Ascending Ladder

5 Thrusters (95/65)

10 Pulls Ups or 15 Ring Pull/Jumping Pull Ups

10 Thrusters

10 Pulls Ups or 15 Ring Pull/Jumping Pull Ups

15 Thrusters

10 Pulls Ups or 15 Ring Pull/Jumping Pull Ups

20 Thrusters

10 Pulls Ups or 15 Ring Pull/Jumping Pull Ups

…..

Continue adding 5 thrusters each set until 7:00 mark

Mobility

2:00 Corpse Stretch

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