03/24/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jog

4 Laps Lateral Shuffle

+

20m Walking RDL

20m Walking Quad Stretch

20m Butt Kickers

20m Skipping Knee Pull

+

4:00

5 Primal Pass Throughs

5 Spider Man Lunges

5 Bridge Drills

Weightlifting

(No Measure)

5:00 Hang Clean Tech Work

(Bar only)

Weightlifting

Hang Clean (2 x 2 @ 90-95% )

Gymnastics

Weighted Pull-ups (2 x 2-3 @ 90-95% (3010 Tempo))

Scaled:

1 x 6-8 Ring Pulls (3010 Tempo)

1 x 6-8 Standing Back Fly’s (add weight from last week if possible)

1 x 6-8 Barbell Curl

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

“Death By Burpees”

Mobility

2:00 Pec Smash w/ Lax Ball

or

Banded Lateral Openers

Leave a Reply

Your email address will not be published.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

Previous Post:

«

Next Post:

»