08/17/2016

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

Clean + Front Squat + S20 (Every :90 for 15:00 (10 Sets))

(Note: Goal is to est. HS for complex)

Conditioning

Ms. Grace (Time)

30 Clean & Jerks (75/55)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Mobility

2:00 Standing Straddle

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

Followed by…

:90 Twisted Cross (per side)

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