07/27/2016

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)

Weightlifting

Tech Work

Then….

Every 2:00 for 10:00 (5 Sets)

Power Clean + Clean + Front Squat + S20 1.1.1

(Note: Rest :10 between complexes)

(Note: Suggested load 70-80% complex max)

Power Clean + Clean + Front Squat + S20

Clean + Front Squat + S20

Conditioning

Metcon (Time)

3 RFT

400m Sprint

50 DU (150 Singles)

21 Russian KBS (1.5/1)

RX+

(2/1.5)
(Note: Total 5m Sprints achieved each round)

Mobility

2:00 Standing Straddle

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

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