07/18/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

Lap Butt Kickers

Lap Lateral Shuffles

Lap Skipping High Knees

+

Hip Circle Drills:

10 Tempo Squats @ 3211

10 Clam Shells (5 Per Side)

Then…

10 Birddogs @ 2222 (5 per side)

10 Cook Hip Lifts (5 per side)

10 Scap Push Ups @2222

Accessory Work

Metcon (No Measure)

6:00 Alt EMOM

Min 1: 50m Double Arm OH KB/DB Carry

Min 2: 12-15 Hanging Knee Raises

Min 3: 12 Alt. Front Rack Reverse Walking Lunges (95/65)

Weightlifting

Back Squat (Every 3:00 for 9:00 (3 Sets))

Set 1: 10 Reps @ 40-45%

Set 2: 10 Reps @ 50-55%

Set 3: 20 Reps @ +5# (From Last Session)

(Note: Do not go over 5# jumps from previous session)

Conditioning

Metcon (3 Rounds for reps)

Every 4:00 for 12:00 (3 Sets)

3:00 AMRAP

3 C&J (95/65)

6 Burpees

9 Goblet Squats (1.5/1)

(Note: Reps for each round)

RX+

C&J = (135/95)

Burpees over Bar

GS = (2/1.5)

Mobility

3:00 Frog Stretch

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