05/18/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

+

Lap Skipping Knee Pulls

Lap Butt Kickers

Lap Skipping Gate Openers

Lap Broad Jumps

+

2 Rounds

10 Powell Raises (5 per arm/light)

10 DB Ext Rotations (5 per arm/light)

10 Bottoms Up KB Press (5 per arm/light)

Weightlifting

Metcon (AMRAP – Reps)

Every 4:00 for 12:00 (3 Sets of Each Movement)

:60 ME Strict Press (45/35)

:60 Rest

:60 ME Supinated Grip Bent Over Row (45/35)

:60 Rest

Conditioning

Metcon (2 Rounds for reps)

8:00 AMRAP

100m Run

8 Burpees

8 Lunges (per leg)

Rest 4:00

8:00 AMRAP

100m Run

50m Waiters Carry (per arm)(1.5/1)

10 Pull Ups

Mobility

2:00 Partner Hamstring Smash w/ Barbell (per leg)

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