05/05/2016

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 (No Measure)

@10:00

30:00 Alt EMOM

Min 1: 20 DU (40 Singles) + 6 T2B (10 Hanging Knee Raises)

Min 2: 10 Push Press (95/65)

Min 3: 8 Burpee Box Jumps (24/20)

Mobility

2:00 Ankle/Calf Mobility (per side)

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