05/27/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

10:00 Alt EMOM

Min 1: :20 Pec Smash w/ Lax Ball (per pec)

Min 2: :30 Wrist Stretch

Min 3: :20 Hamstring Floss w/ Lax Ball (per leg)

Min 4: 10 Shoulder Reach Throughs (5 per arm)

Min 5: 10 Banded Pull Aparts + 10 Band Pass Throughs

Weightlifting

Close Grip Floor Press (Every 2:00 for 6:00 (3 Sets) 12-15)

Weightlifting

Metcon (No Measure)

Every :30 for 5:00 (10 Sets)

1 Banded DL

(135/95)

Then….

10:00 to Est HS Deadlit

Deadlift (10:00 to Est. HS)

Conditioning

9:00 Gauntlet (AMRAP – Reps)

9:00 AMRAP

3 Burpees to a Plate

3 Wall Balls (20/14 to 10’/9’)

3 Power Cleans (95/65)

6,6,6

9,9,9

12,12,12….

Continue up ladder until 9:00 mark

RX+

Burpees Box Jumps

WB = (30/20 to 10’)

Power Snatch (95/65)

Mobility

2:00 Hamstring Floss w/ Lax Ball (Kettlebell)

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