03/30/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

2 Lap Lateral Shuffle

2 Lap Skipping

+

Lap Walking Lunges w/ Rotation

Lap Double OH KB/DB Carry

Lap Frankensteins w/ Toe Touch

+

10 Hawaiian Squats (5 per leg)

10 Roll to Candlesticks or 10 Pistol Negatives

10 Scap Pulls on PU Bar

10 Squat Jumps

Core Training

Tabata Sit Ups (AMRAP – Reps)

Score lowest round

Weightlifting

Metcon (No Measure)

Every 2:00 for 10:00 (5 Sets)

5 Squat Cleans

(Note: Build over 5 sets)

Squat Clean (5 x 5)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

10 Back Squats (95/65)

25 DU/50 Singles

15 BJ (24/20)

25 Sit Ups

(Note: Bar comes from ground)

Mobility

2:00 Shoulder Smash w/ Lax Ball (per arm)

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