05/16/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

2 Rounds

½ Lap Forward + ½ Lap Backwards Monster Walk (w/ Hip Circle)

½ Lap Left + ½ Lap Right Shuffle (w/ Hip Circle)

1 Lap Bear Crawl

1 Lap Spider Man Crawls

5 No Push Up Burpees

5 Squat Jumps

:30 PVC T-Spine Stretch

Conditioning

Metcon (AMRAP – Reps)

1:00 ME Partner Burpees

1:00 ME Partner Sit Ups

1:00 ME Partner Push Ups

(Note: Score total reps achieved in 3:00 by team)

Weightlifting

Metcon (AMRAP – Reps)

4 Rounds for Total Reps

ME set of Back Squats (75/55)

(or :30 time cap)

2:30 Rest

(RX+ 115/75)

(Note: If you rack barbell before the :30 mark set is over)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

10:00 Partner AMRAP

10 CG Hand Release Push Ups

50m FW (1.5/1)

10 Barbell Curls (45/35)

(Note: Alt. exercises with partner)

Mobility

2:00 Quad Smash w/ Barbell (per leg)

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