06/13/2016

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

Core Training

Metcon (No Measure)

3 Rounds

:30 Wtd. Plank

:30 Rest

:30 Wtd Superman

:30 Rest

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 (@ 80-85% 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 @ 80-85%)

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

Conditioning

Metcon (4 Rounds for calories)

Every 4:00 for 16:00 (4 Sets)

:60 AMRAP

8 Russian KBS (1.5/1)

5 Burpees AFAP

Max Cals on AD or Rower in remaining time

3:00 Rest/Walk

RX+ = AB

Mobility

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

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