03/29/2016

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Spider Man Lunges

Lap Inch Worms

Lap Gate Openers

+

10 Band Pull Aparts

10 Band Pass Throughs

10 Band Int Rotations

10 Band Ext Rotations

10 Bottoms Up KB Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

5:00 Partner AMRAP

100m Sprints

5 HRPU

(Rotate after each round)

Weightlifting

Metcon (No Measure)

Every 2:00 for 12:00 (3 Alt Sets)

Set 1,3,5: 10 Strict Press

Set 2,4,6: 10 Strict Pull Ups or 5-6 Ring Pulls @ 2222

Shoulder Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

18:00 Partner AMRAP

100m Run w/ SB (30/20)

50m FW (1.5/1)

5 Wall Walks

(Note: Rotate after each movement)

Mobility

2:00 Glute Smash w/ Lax Ball (Per side)

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