05/25/2016

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 Shuffle + 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

Weightlifting

4:00 Clean Technique Work

Metcon (No Measure)

4:00 EMOM

Power Clean + Front Squat + Push Press + High Hang Clean + Hang Clean below Knees

(Note: Use empty bar on all 4 sets)

Immediatelty into 12:00 EMOM

Clean

(Note: Build in load over sets to HS)

Clean (12:00 EMOM Est. HS)

Conditioning

AnLP1 Tester (May 2016) (Calories)

Every 3:00 for 15:00 (5 Sets)

:20 ME AD or Rower (For Cals)

RX+ = AB

Mobility

2:00 Couch or Pigeon (per leg)

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