C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
1 Round
½ Lap Forward + ½ Lap Backwards Monster Walk w/ Hip Circle
½ Lap Left Shuffle + ½ Lap Right Shuffle w/ Hip Circle
1 Lap Bear Crawl
1 Lap Spider Man Crawls
5 No Push Up Burpees
5 Squat Jumps
:30 PVC T-Spine Stretch
Weightlifting
4:00 Clean Technique Work
Metcon (No Measure)
4:00 EMOM
Power Clean + Front Squat + Push Press + High Hang Clean + Hang Clean below Knees
(Note: Use empty bar on all 4 sets)
Immediatelty into 12:00 EMOM
Clean
(Note: Build in load over sets to HS)
Clean (12:00 EMOM Est. HS)
Conditioning
AnLP1 Tester (May 2016) (Calories)
Every 3:00 for 15:00 (5 Sets)
:20 ME AD or Rower (For Cals)
RX+ = AB
***Compare to 5/25
Mobility
2:00 Couch or Pigeon (per leg)