06/21/2016

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: 5-7 Strict Pull Ups (12 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: 3 Push Press

Exercise 2: 3 Supinated Grip Bent Over Rows

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

Push Press (3 x 3)

Supinated Grip Bent Over Row (3 x 3)

Conditioning

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

6 Hang Power Clean (75/55)

9 S20

12 Alt Front Rack Lunges

RX+

(95/65)

Mobility

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

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