04/28/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

+

Lap Monster Walk w/ Hip Circle

Lap Lateral Shuffle w/ Hip Circle

+

10 Banded Face Pulls

10 Scap Push Ups

10 Scorpions (per side)

10 DB/KB Z Press (Light)

10 Wall Angels

C2 Mash

Handstand Push-ups

At 0:00

Scaled: 8:00 Coach Led Skill Work on HSPU

RX = 5:00 EMOM 8-10 HSPU

RX+ = 5:00 EMOM 6-10 Strict HSPU

Metcon (Time)

@ 10:00

Partner For Time:

500m Row

50 DU (100 Singles)

40 Sit Ups

30 Squat Cleans (95/65)

500m Row

50 HRPU

40 Russian KBS (1.5/1)

30 Box Jumps (24/20)

500m Row

50 Burpees

40 Pull Ups

30 Goblet Squats (1.5/1)

500m Row

50 DU (100 Singles)

40 Sit Ups

30 Squat Cleans (95/65)

(Note: Split work as needed)

(20:00 Time Cap)

Metcon (No Measure)

@ 32:00

Tabata Front Leaning Rest

RX+

(On Rings or Feet Elevated)

Mobility

2:00 Ankle/Calf Mobility (per side)

Leave a Reply

Your email address will not be published.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

Previous Post:

«

Next Post:

»