05/06/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

Lap Broad Jump

Lap Reverse Gate Openers

+

Ladder Drills:

Single Leg in Box

Double Leg in Box

“Icky” Shuffle

Lateral Shuffle

Two In/Two Out Lateral

+

10 DB Lateral Raises

10 DB “Y” Raises (Thumbs Up)

10 DB Front Half Raises

Accessory Work

Barbell Hip Thrusts (Every 2:00 for 6:00 (3 Sets))

12-15 Barbell Hip Thrusts

(Note: Try to add weight from last week)

Weightlifting

Metcon (Weight)

15:00 EMOM

Min 1: 4-5 DB Hammer Curls

Min 2: 15 V-Ups

Min 3: 10 Front Rack Walking Lunges (5 per leg)

(Note: Add weight to curls and FRWL from last week)

Front Rack Lunge

DB Hammer Curls

WOD (Workout of the Day)

Metcon (10 Rounds for time)

Every :90 for 15:00 (10 sets):

12 Russian KBS (1.5/1)

12 Hand Release Push-Ups

(Note: Times for each round)

RX+

12 Russian = 8 American

12 HRPU = 8 HSPU

Mobility

2:00 Hamstring Smash Lax Ball w/ KB (per leg)

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