06/27/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

2 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 Right Bridge

:30 Left Bridge

:30 Front Bridge

:30 Rest

Weightlifting

Back Squat (Build to HS)

Back Squat

Every 2:00 for 14:00 (7 Sets)

Back Squat

Set 1: 5 reps @ 70-75%

Set 2: 3 reps @ 75-80%

Set 3 : 2 rep @ 80-85%

Set 4: 1 rep @ 85-90%

Set 5: 1 rep @ 90-95%

Set 6: 1 rep @ 95-100%

Set 7: 1 rep @ 100+%

Conditioning

Mobility

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

1-Mile Run (Time)

Max Effort 1-Mile Run
**Compare to 5/23

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