03/25/2015

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 2 (Add 5-10 from last week) @ 1310 Tempo)

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

5:00 @ 75%

400m Run

Then AMRAP:

Strict Pull Ups/ Ring Pulls

Rest 3:00

4:00 @ 75%

200m Run

Then AMRAP:

Step Ups (24/20)

Rest 3:00

3:00 @ 75%

100m Run

Then AMRAP:

KBS (1.5/1)

Mobility

:90 QL Smash w/ Lax Ball

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