05/03/2016

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: 2-3 Strict Press @ 85-90+% of 1RM

(Note: If no pull ups: 8-10 SA KB/DB Row)

Weighted Pull-ups (5 x 8-10)

Shoulder Press (5 x 3 @ 85-90+%)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

15:00 EMOM

4-6 Thrusters (75/55)

4-6 Jumping PU or Ring Pulls

RX+

Thrusters (115/75)

Pull Ups
**Score will be total reps completed

Mobility

2:00 Couch or Dragon Pose (per leg)

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