05/10/2016

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 1:1-2 Wtd. Strict Pull Ups

Exercise 2: 1 Strict Press @ 90+% of 1RM

(Goal is to establish HS on Strict Press + Heavy Wtd. Strict PU)

(Note: If no pull ups: 8-10 Supinated Grip BB Row)

Weighted Pull-ups (1RM)

Shoulder Press (1RM)

WOD (Workout of the Day)

“Ms. Fran” (Time)

21-15-9

Thrusters (65/45)

Jumping PU or Ring Pulls

RX+

Thrusters = (95/65)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Mobility

2:00 Lat Rollout w. Foam or Rumble Roller (Barbell is RX+)

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