06/20/2016

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

:60 FLR (Feet Elevated)

: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 (+5-15# from last week)

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)

(Note: Add 5-15# from last week)

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

Conditioning

Metcon (8 Rounds for time)

Every 2:00 for 16:00 (8 Sets)

100m Run

25 DU/50 Singles

(Note: Times for each round)

RX+

200m Run

25 DU/50 Singles

Mobility

2:00 Calf Smash (per leg)

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