06/28/2016

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

Scapular Robustness

Metcon (Weight)

6:00 Alt. EMOM

Min 1: 7-10 Strict Pull Ups (14 Jumping PU or Ring Pulls)

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

Weightlifting

Metcon (No Measure)

10:00 Alt EMOM (5 Sets of Each)

Minute 1: 2 Push Press

Minute2: 2 Supinated Grip Bent Over Rows
(Note: Goal is to establish a 2-rep max for both PP and SGBOR)

Push Press (2-Rep Max)

Supinated Grip Bent Over Row (2 Rep Max)

Conditioning

Ms. Diane (Time)

21-15-9

DL (135/95)

HRPU

RX+

21-15-9

DL (225/155)

HRPU

or

DL (135/95)

HSPU
**Compare to 5/24

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
**Compare to 5/24

Mobility

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

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