06/03/2016

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) )

10-12 Close Grip Floor Press (Note: Add weight from last week)

Weightlifting

Metcon (No Measure)

Every 2:00 fo 10:00 (5 Sets)

Deadlifts

Set 1: 10 @ 50% + 20 Piston Push Downs/10 Ring Dips

Set 2: 10 @ 60% + 20 Piston Push Downs/10 Ring Dips

Set 3: 10 @ 65% + 20 Piston Push Downs/10 Ring Dips

Set 4: 8 @ 70% + 20 Piston Push Downs/10 Ring Dips

Set 5: 6 @ 75% + 20 Piston Push Downs/10 Ring Dips

Deadlift (Descending Ladder)

**Just note last load used

Conditioning

Metcon (3 Rounds for reps)

3 Rounds for Reps

:60 AMRAP DL (135/95)

Rest :30

:60 AMRAP HRPU

Rest :30

:60 AMRAP Row (Cals)

Rest :30

RX+

DL = (225/155)

HRPU = HSPU

Row = AB

Mobility

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

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