10/03/2017

C2 – CrossFit

Warm-up

200m Run

+

Lap Spider Man Lunges

Lap Walking Quad

Lap Gate Openers

Lap Bear Crawl (Slow and Controlled)

+

1 Round of:

10 Standing Chest Openers (Unilateral)

10 Bottoms Up KB Press/Arm

10 Yoga Push Ups

10 KB Cross Chops/Side

Core Training

Tabata Sit Ups

Weightlifting

Bench Press (Every 2:000 for 16:00 (8 Sets))

1 Bench Press

(Note: Build in load over 8 sets; Goal is to build to a heavy single for the day)

Conditioning

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

3 HRPU

6 Pull Ups

9 Box Step Ups (24/20)

RX+

3 HSPU

6 CTB

9 Box Jumps (24/20)

Mobility

2:00 Pec Smash/Side w/ Lax Ball

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