04/18/2016

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 (AMRAP – Reps)

5:00 Partner AMRAP

100m Sprint

10 Slam Balls (30/20)

RX+

SB = 3 Bar MU

Weightlifting

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

3 Front Squats

Set 1-2: @ 80% or 3RM Max

Set 3-4: @ 85%

Set 5: @ 90%

(Note: Wear hip circle for all sets under 85%)

WOD (Workout of the Day)

Metcon (5 Rounds for time)

Every 3:00 for 15:00 (5 Sets)

200m Run

25 DU/50 Singles

20 Sit Ups

(Note: Times for each round)

Mobility

2:00 Front Delt/Pec Smash

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