05/24/2016

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) :30 Teres Major/Lat Smash w/ Lax Ball

Shoulder Stability

Metcon (Weight)

Every 2:00 for 6:00

(3 Rounds for Quality)

5 SA DB/KB Strict Press + 25m OH Waiters Carry (Note weight used)

Weightlifting

Metcon (No Measure)

Every :90 for 9:00 (3 Sets of Each)

Exercise 1: 10 Push Press

Exercise 2: 10 Supinated Grip Bent Over Rows

(Note: Alternate every :90 between movements)

Push Press (3 x 10)

Supinated Grip Bent Over Row (3 x 10)

Conditioning

Ms. Diane (Time)

21-15-9

DL (135/95)

HRPU

RX+

21-15-9

DL (225/155)

HRPU

or

DL (135/95)

HSPU

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Mobility

2:00 Rear Delt Smash w/ Lax Ball (per side)

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