07/07/2016

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

:30 Hand Stand Hold or Plank Hold

Conditioning

Metcon (AMRAP – Rounds and Reps)

With a running clock…

@ 0:00

8:00 Partner AMRAP

10 Wall Balls (20/14)

10 Burpees

10 Russian Step Ups (5/Leg) (24/20)

(Note: Alt movements)

Metcon (AMRAP – Reps)

@ 12:00

15:00 Partner AMRAP

50 Mountain Climbers (R/L = 1)

40 Air Squats

30 Lateral Hops Hurdle (or barbell) (R/L = 1)

20 Pull Ups (40 Jumping PU or Ring Pulls)

10 Shuttle Runs (25m-50m-25m = 1)

Max Farmers Walk (2/1.5) in remaining time

(Note: Each Partner completes assigned reps before moving on to next station)

Metcon (AMRAP – Reps)

@ 32:00

2:00 Max 4-Count Flutter Kicks

(Note: R/L/R/L = 1)

Previous Post:

«

Next Post:

»