08/04/2016

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

C2 Mash

Metcon (No Measure)

With a running clock

@ 0:00

Kipping Practice

9:00 Alt EMOM

Min 1: :30 Hollow Rocks

Min 2: :30 Super Man

Min 3: 5-10 Bar Taps (Aggressive Kips w/out pull)
(Note: If kip is efficient perform 5-10 bar taps for sets 1/2 and then 5-10 kipping pull ups or CTB for set 3)

Metcon (AMRAP – Reps)

@ 15:00

5:00 AMRAP

1..2..3..4..5..6..7..8…..

Hanging Knee Raise

Burpees

RX+

HKR = T2B
(Note: Divide work as needed)

Metcon (AMRAP – Reps)

@ 21:00

5:00 AMRAP

1..2..3..4..5..6..7..8…..

Hang Power Cleans (95/65)

HRPU

RX+

PC = 135/95

HRPU = Ring Dips
(Note: Alt each round)

Metcon (AMRAP – Rounds and Reps)

@ 27:00

5:00 AMRAP

10 DL (95/65)

10 Bar Facing Burpees

RX+

DL = (135/95)

Mobility

2:00 Russian Baby Maker

Previous Post:

«

Next Post:

»