04/20/2016

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

Hang Clean (Every :90 for 12:00 (8 Sets))

Mid-Hang Clean

(Note: Add weight each set; Goal is to build to HS over 8 sets)

WOD (Workout of the Day)

Metcon (Time)

9-6-3-6-9

Squat Clean (115/75)

Lateral Burpee Over Bar

RX+

Squat Clean = OHS

Lateral = Bar Facing

Mobility

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

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