07/19/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

Lap Walking Lunges w/ Rotation

Lap Frankensteins w/ Toe Touch

Lap Walking Quad

Lap Lateral Lunges

+

5:00 EMOM

Min 1: :30 Tricep Smash on Barbell (per arm)

Min 2: :45 Sink Mobilization from Barbell

Min 3: :30 Bully Stretch (from rig) (per arm)

Min 4: :30 Prone Shoulder Opener (per arm)

Min 5: 5 Plank Push Ups

Accessory Work

21’s (Every 2:00 for 10:00 (5 Sets) )

7 Bottom Half Curls

7 Top Half Curls

7 Full ROM Curls
(Note: May use DB)

(Note: Goal is to add weight from last week)

Weightlifting

Close Grip Bench (Every 3:00 for 9:00 (3 Sets))

8 CGBP @ 21X3

(Note: :02 Dow/:01 Pause/Explode Up/:03 Pause @ Lockout)

(Note: Use 70-75% of HS)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

20 HRPU

400m Run

10 TnG DL (115/75)

RX+

HRPU = 10 HSPU

DL = (185/135)

Mobility

:90 Couch Stretch (per leg)

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