04/04/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

Ladder Drills:

Single Leg in Box

Double Leg in Box

“Icky” Shuffle

Switch Kicks

+

10 Squats w/ Hip Circle

10 Scorpions (5/side)

10 Dive Bombers

Conditioning

Metcon (Weight)

12:00 Alt EMOM

Min 1: 10-12 Hamstring Curls on Med Ball

Min 2: :50m FW (Heavy)

Min 3: 4 Elevator Goblet Squats (1.5/1)

Weightlifting

Front Squat (15:00 Build to Heavy 3-Rep FS)

WOD (Workout of the Day)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
(Note: If no DU follow 100/80/60/40/20 for singles

Mobility

2:00 Front Delt/Pec Smash

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