10/11/2017

C2 – CrossFit

Warm-up

200m Jog

+

2 Lap Lateral Shuffle

2 Lap Skipping

+

Lap Walking Lunges w/ Rotation

Lap SA 90-90 Bottoms UP KB Walk

Lap Frankensteins w/ Toe Touch

+

10 Hawaiian Squats (5 per leg)

10 Roll to Candlesticks or 10 Pistol Negatives

10 Scap Pulls on PU Bar

10 Squat Jumps

Core Training

4 Rounds

10 Hollow Rocks

10 Tuck Ups

10 2-Count Flutter Kicks

:10 Hollow Body Hold

Rest :60

Weightlifting

Every :90 for 12:00 (8 Sets)

Power Clean + Front Squat + Hang Clean

(Note: Build in load)

Conditioning

14:00 Alt EMOM

Min 1: 8 Bar Facing Burpees

Min 2: 8 Cleans (95/65) (RX+ Snatch 75/55)

Mobility

Coach Choice

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