07/08/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

6:00 Alt EMOM

Min 1: :30 Russian Baby Maker

Min 2: 10 Cat/Cows

Min 3: 10 Banded Face Pulls

Accessory Work

Metcon (No Measure)

5:00 EMOM

10 Barbell Curls @2222

Immediately into…

5:00 EMOM

10 Barbell Skull Crushers @2222

Weightlifting

Deadlift (Every :30 for 5:00 (10 Sets))

1 Banded DL

(Note: Suggested load 40% of 1RM)

Conditioning

Metcon (Time)

Partner 4 RFT

50 OH Walking Lunges (45/25)

400m Wtd Run

(Note: Teams may divide work as they see fit. Teams must run 400m together. If at any time the weight touches the ground both team members must complete a 5 burpee penalty)

Mobility

2:00 Banded Bully Stretch

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