05/09/2016

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 (No Measure)

5:00 EMOM

5 Burpees

10 Wall Balls

Weightlifting

Front Squat (Every 3:00 for 15:00 (5 Sets))

3 Front Squats

Set 1: @ 80% or 3RM Max

Set 2: @ 85%

Set 3: @ 90%

Set 4: @ 95+%

Set 5: @ 100+%

WOD (Workout of the Day)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
(Note: If no DU follow 100/80/60/40/20 for singles

Mobility

2:00 Calf Smash w/ Lax Ball

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