05/02/2016

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 (AMRAP – Rounds and Reps)

5:00 Partner AMRAP

20 DU/40 Singles

10 Sit Ups

Weightlifting

Front Squat (Every 3:00 for 12:00 (4 Sets))

Every 3:00 for 12:00 (4 Sets)

3 Front Squats

Set 1-2: @ 85% or 3RM Max

Set 3: @ 90%

Set 4: @ 95+%

(Note: Wear hip circle for all sets under 85%)

WOD (Workout of the Day)

Metcon (Time)

3 RFT

10 Front Squats (115/75)

15 Sit Ups

60 Singles or 30 DU

RX+

FS = OHS

SU = T2B

Mobility

2:00 Front Delt/Pec Smash

Leave a Reply

Your email address will not be published.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

Previous Post:

«

Next Post:

»