06/24/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

5:00 Alt EMOM

Min 1: :20 Pec Smash w/ Lax Ball (per pec)

Min 2: :30 Wrist Stretch

Min 3: :20 Hamstring Floss w/ Lax Ball (per leg)

Min 4: 10 Shoulder Reach Throughs (5 per arm)

Min 5: 10 Banded Pull Aparts + 10 Band Pass Throughs

Weightlifting

Close Grip Floor Press (Every 2:00 for 6:00 (3 Sets) )

3-5 Close Grip Floor Press

(Note: Add weight from last week)

Weightlifting

Metcon (No Measure)

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

Deadlifts

Set 1: 10 @ 65% 20 Piston Push Downs/10 Ring Dips

Set 2: 8 @ 75% 20 Piston Push Downs/10 Ring Dips

Set 3: 6 @ 80% 20 Piston Push Downs/10 Ring Dips

Set 4: 4 @ 85% 20 Piston Push Downs/10 Ring Dips

Set 5: 2 @ 90-95% 20 Piston Push Downs/10 Ring Dips

Deadlift (Descending Ladder)

**Just note last load used

Conditioning

Metcon (3 Rounds for calories)

Every 6:00 for 18:00 (3 Sets)

:90 AMRAP

10 Russian KBS (1.5/1)

5 Burpee BJ (24/20)

Max Cals on AD or Rower in remaining time

4:30 Rest/Walk

RX+ = AB

Mobility

2:00 Hamstring Floss w/ Lax Ball (Kettlebell)

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