05/23/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

2 Rounds

10 Squats W/ Hip Circle (:03 Pause at bottom of squat)

10 Clam Shells (w/ Hip Circle; per side)

10 Reverse Lunges (w/ Hip Circle; Per side)

10 Scap Pull Ups

10 Lateral Lunges (per side/loaded if possible)

:30 Hand Stand Hold or Plank Hold

CNS Primer

Metcon (No Measure)

5:00 EMOM

20 DU/40 Singles

3-5 Strict Pull Ups (10 Jumping PU or Ring Pulls)

Weightlifting

Metcon (No Measure)

Back Squat & Single Leg KB DL

Every :90 for 15:00 (5 Alt Sets of Each)

Exercise 1: 5 Back Squats (@ 65% of 1 RM)

Exercise 2: 6-8 Single Leg KB DL (per leg)

**Hip Circle on All Squats

Back Squat (5 x 5 @ 65%)

Single Leg DL w/ KB (5 x 6-8 (Per Leg))

Conditioning

Metcon (4 Rounds for time)

Every 4:00 for 16:00 (4 Sets)

400m Run

10 HRPU

(Note Time For each Round)

Mobility

2:00 Standing Stradle (Use a Wall Ball if needed)

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