04/15/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

Lap Broad Jump

Lap Reverse Gate Openers

+

Ladder Drills:

Single Leg in Box

Double Leg in Box

“Icky” Shuffle

Lateral Shuffle

Two In/Two Out Lateral

+

10 DB Lateral Raises

10 DB “Y” Raises (Thumbs Up)

10 DB Front Half Raises

Accessory Work

Barbell Hip Thrusts (Every 2:00 for 6:00 (3 Sets))

12-15 Barbell Hip Thrusts

(Note: Try to add weight from last week)

Weightlifting

Metcon (No Measure)

15:00 EMOM

Min 1: 10-12 DB Hammer Curls

Min 2: 8-10 Strict Hanging Knee Raises or 6-8 Strict T2B

Min 3: 10 Front Rack Walking Lunges (5 per leg)

(Note: Add weight to curls and FRWL from last week)

Front Rack Lunge

DB Hammer Curls

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

RX

5 Hanging Knee Raises

25 Singles

RX+


5 Toes to Bar


10 Double Unders
Rest/Walk 3:00

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP


10 Lunges
 (per leg)

150m Row
Rest/Walk 3:00

Metcon (AMRAP – Rounds and Reps)

RX

200m Run

10 HRPU

RX+

5 Cal (AB) or 8 Cals on AD

10 HRPU = 5 HSPU

Mobility

2:00 Hamstring Smash Lax Ball w/ KB (per leg)

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