04/05/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Monster Walk w/ Hip Circle

Lap Lateral Shuffle w/ Hip Circle

Lap SA OH KB/DB Carry

+

10 Banded Face Pulls

10 Scap Push Ups

10 Hawaiian Squats

10 Unsupported L-Sit KB Press (Light)

10 Wall Angels

Weightlifting

Metcon (No Measure)

Every :90 for 15:00 Alt Sets (5 Sets of each)

Exercise 1: 8-10 Wtd. Strict Pull Ups

Exercise 2: 5 Strict Press @ 65-70% of 1RM

(Note: If no pull ups: 8-10 DB Flyes)

Weighted Pull-ups (5 x 8-10)

Shoulder Press (5 x 5 @ 65-70%)

WOD (Workout of the Day)

“Ms. Fran” (Time)

21-15-9

Thrusters (65/45)

Jumping PU or Ring Pulls

RX+

Thrusters = (95/65)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Mobility

2:00 Couch or Dragon Pose (per leg)

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