06/07/2016

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

CNS Primer

Metcon (No Measure)

5:00 EMOM

10 Tuck Ups + 10 HRPU

RX+

8 T2B + 8 HSPU

Weightlifting

Metcon (No Measure)

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

Exercise 1: 6 Push Press

Exercise 2: 6 Supinated Grip Bent Over Rows

(Note: Alternate every :90 between movements)
(Note: Goal is to add weight from last week)

Push Press (3 x 6)

Supinated Grip Bent Over Row (3 x 6)

Conditioning

Metcon (5 Rounds for calories)

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

:45 AMRAP

7 Burpees AFAP

Max Cals on AD or Rower in remaining time

2:15 Rest/Walk

RX+ = AB

Mobility

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

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