07/06/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

1/2 Lap Forward + 1/2 Lap Backward Monster Walk w/ Hip Circle

1/2 Lap Left + 1/2 Lap Right Monster Walk w/ Hip Circle

+

1 Round

10 Powell Raises (per arm)

10 DB Ext Rotations (per arm)

10 Bottoms Up KB Press

+

2 Rounds

Super Friend Front Rack Drill

(5 Deeps Breaths while friend assists front rack position)

Conditioning

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

5 Thrusters (95/65)

10 Power Cleans (95/65)

15 Pull Ups (30 Jumping or Ring Pulls)

Rest 4:00 and then…

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

20 Russian KBS (1.5/1)

30 Walking Lunge Steps

40 DU (120 Singles)

Rest 4:00 and then…

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

10 Burpees

20 Hand Release Push Ups

30 Sit Ups

Mobility

2:00 Standing Straddle

(Use a box or WB to help support if necessay)

Followed by…

:90 Twisted Cross (per side)

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