05/04/2016

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

Low-Hang Clean (Every :90 for 12:00 (8 Sets))

(Note: Pause just below knees)
Low-Hang Clean

(Note: Add weight each set; Goal is to build to HS over 8 sets)

WOD (Workout of the Day)

Metcon (6 Rounds for calories)

Every 3:00 for 18:00 (6 Sets)

:45 ME Row for Cals

RX+

:45 ME AB for Cals

(Note: Cals achieved each round)

Mobility

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

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