08/16/2016

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

Barbell Bicep Curl (Every :90 for 6:00 (4 Sets))

4-5 Barbell Curls @4142

(Note: :04 Up/:02 Pause/:04 Negative/:01 Pause)

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

Weightlifting

Close Grip Bench ( 10:00 EMOM)

Est HS for CGBP

(Note: Add weight each set to est HS)

Conditioning

LP Tester (July 2016) (Calories)

Every 4:00 for 16:00 (4 Sets)

:60 AMRAP

5 TnG DL (95/65)

10 Box Jump/Step Downs (24/20)

Max Cals Row in Remaining Time

3:00 Rest/Walk

RX +

(155/105)

Row = AB

Mobility

2:00 Couch Stretch (per leg)

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