04/26/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Monster Walk w/ Hip Circle

Lap Lateral Shuffle w/ Hip Circle

Lap SA OH KB/DB Carry

+

10 Banded Face Pulls

10 Scap Push Ups

10 Hawaiian Squats

10 Unsupported L-Sit KB Press (Light)

10 Wall Angels

Weightlifting

Metcon (No Measure)

Every :90 for 15:00 Alt Sets (5 Sets of each)

Exercise 1: 8-10 Wtd. Strict Pull Ups

Exercise 2: 3-4 Strict Press @ 80-85% of 1RM

(Note: If no pull ups: 8-10 Banded Pull Downs)

Weighted Pull-ups (5 x 8-10)

Shoulder Press (5 x 4 @ 80-85%)

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

3 Rounds for Reps

:60 AMRAP – OH Walking Lunges (45/25)

Rest :30

:60 AMRAP – Burpee Box Jumps (24/20)

Rest :30

:60 AMRAP – Row (Cals)

Rest :30
**Score total lunges/total burpee bj/total cals

Mobility

2:00 Couch or Dragon Pose (per leg)

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