06/06/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

1 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

Scapular Robustness

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)

Back Squat & Single Leg KB DL

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

Exercise 1: 5 Back Squats (@ 75-80% of 1 RM)

Exercise 2: 6-8 Single Leg KB/DB DL (per leg)
(Note: Add weight to SL KB DL if possible)

Back Squat (5 x 5 @ 75-80%)

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

Conditioning

Annie on the Run (Time)

50 Sit Ups

50 DU

400m Run

40 Sit Ups

40 DU

400m Run

30 Sit Ups

30 DU

400m Run

20 Sit Ups

20 DU

400m Run

10 Sit Ups

10 DU

400m Run
Singles 3:1

Mobility

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

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