04/27/2016

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 (10:00 EMOM)

Mid-Hang Clean

(Note: Add weight each set; Goal is to build to HS over 10 sets)

WOD (Workout of the Day)

Metcon (5 Rounds for time)

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

200m Sprint

UB Complex (6 Power Cleans + 4 Push Jerks + 2 Thrusters) (115/75)

(Note: Time for each round)

Mobility

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

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»