04/25/2016

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 (No Measure)

4:00 EMOM

10 Russian KBS (1.5/1)

10 Box Jumps (24/20)

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 (AMRAP – Rounds and Reps)

14:00 AMRAP

6 Push Press (95/65)

7 Front Squats (95/65)

8 DL (95/65)

200m Run

:60 Rest

RX+

(135/95)
(Note: Bar comes from ground)

Mobility

2:00 Front Delt/Pec Smash

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