10/10/2017

C2 – CrossFit

Warm-up

200m Jog

+

Lap Spider Man Lunges

Lap Inch Worms

Lap Gate Openers

+

10 Band Pull Aparts

10 Band Face Pulls

10 DB Ext Rotations

10 DB Powell Raises

10 1/2 Kneeling Bottoms Up KB Press/Arm

Accessory Work

Every :90 for 9:00 (3 Alt Sets)

Set 1: 8 Seated DB Arnold Press

Set 2: 8 L-Sit Leg Lifts/Leg

Weightlifting

Every :90 for 9:00 (3 Alt Sets)

Set 1: 6 Cossack Squats/Leg (Load based on feel)

Set 2: 8 Bent over Reverse DB Flys

Conditioning

Metcon (No Measure)

Every 3:00 for 15:00 (5 Sets)

400m Run

AMRAP SA Alt DB Thrusters (35/20)

(RX+ SA KB Snatch 1.5/1)

Mobility

Coach Choice

Previous Post:

«

Next Post:

»