06/14/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

+

Lap Skipping Knee Pulls

Lap Butt Kickers

Lap Skipping Gate Openers

Lap Broad Jumps

+

1 Round

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 (Weight)

6:00 Alt. EMOM

Min 1: 5 Strict Pull Ups (10 Jumping PU or Ring Pulls)

Min 2: 5 SA DB/KB Strict Press + 25m OH Waiters Carry (Note weight used)

Weightlifting

Metcon (No Measure)

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

Exercise 1: 4 Push Press

Exercise 2: 4 Supinated Grip Bent Over Rows

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

Push Press (3 x 4)

Supinated Grip Bent Over Row (3 x 4)

Conditioning

Metcon (15 Rounds for time)

15:00 EMOM

50m Sprint

5 DL (135/95)

(Note: Time for each round)

RX+

100m Sprint

3 DL (225/155)

(Note: Time for each round)

Mobility

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

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