10/04/2017

C2 – CrossFit

Warm-up

200m Jog

+

Lap Monster Walk/Forwards

Lap Monster Walk/Backwards

Lap SA FW (Heavy- Focus on scap back/down)

Lap SA Waiters Carry

+

10 Alt Deadbugs w/ :03 Pause At Extension

10 Prone Bridge March/Side

25m 90-90 Bottoms Ups KB Carry/Arm

:20 False Grip Lax Ball Hold/Arm

(Scale to Static Hollow Hold from Bar)

Weightlifting

Single Arm Dumbbell Split Squats Thrusters (Every 3:00 for 9:00 (3 Sets))

8 SA DB Split Squats Thrusters/Per Arm

(Note: Keep light and learn movement; ok to add a little load from last week; Ok to build in load but do not push to failure)

Conditioning

Warm-Up

:45 Ankle Mobility/Leg w/ DB

10 Supinated Wrist Curls/Arm

5 Pronated Wrist Curls/Arm

10 Alt Aqua Mans

Metcon (Time)

For Time

50-40-30-20-10

Air Squats

Russian KBS (1.5/1)

***25m SA FW/Arm after reach round

RX+

21-18-15-12-9-6-3

Alt Pistols

American KBS (2/1.5)

***25m SA FW/Arm after reach round

Mobility

2:00 Weighted Buddha Stretch (back against wall)

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