04/13/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

100m Skip

50m Backwards

+

Lap Walking Quad

Lap Spider Man Lunges

+

10 Band Pull Aparts

10 Band Pass Throughs

10 Banded Good Mornings

10 Band Int Rotations

10 Band External Rotations

10 Bottoms Up KB Press

Weightlifting

5:00 Tech Work

High-Hang Clean (10:00 EMOM)

High Hang Squat Clean

(Note: Build in load over 10 sets to HS for the day)

WOD (Workout of the Day)

Metcon (4 Rounds for time)

Every 4:00 for 16:00 (4 Rounds)

400m Run

15 Thrusters (105/75)

(Note: Times for each round)

Mobility

2:00 VMO Smash w/ Lax Ball (Per Leg)

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