05/20/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Side Lunges

Lap Monster Walk w/ Hip Circle

Lap Reverse Lunges

+

10 Single Leg Hip Thrust (per leg)

10 Single Leg DL (Per leg; Light KB or DB)

10 Box Jumps (24/20)

10 Inch Worm + 2 Scap Push Ups

10 Wall Angels

Conditioning

Metcon (6 Rounds for time)

Every 5:00 for 30:00 (6 sets):

20 WB (20/14 to 10’/9′)

25 Russian KBS (1.5/1)

40 DU or 80 Singles

RX+

WB = 30/20

KBS = 2/1.5

Mobility

2:00 Standing Straddle (Use WB for support)

2:00 Couch Stretch (per leg)

2:00 Twisted Cross (per arm)

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