10/13/2017

C2 – CrossFit

Warm-up

400m Jog

+

Lap Monster Walk w/ Hip Circle

Lap Lateral Shuffle w/ Hip Circle

+

10 Banded Face Pulls

10 Scap Push Ups

10 Scorpions (per side)

10 SA DB Arnold Press/Arm (Light)

10 Wall Angels

Accessory Work

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

Set 1: 8 Standing SA DB Press/Arm

Set 2: :30 Side Bridge/Side

(Note: Both arms hold DB; One arm remains locked out OH while other arm performs press)

Weightlifting

Floor Press (Every :90 for 9:00 (6 Sets))

4 Floor Press

(Note: Build in load)

Conditioning

Every 4:00 for 16:00 (4 sets)

15/12 Cals (AB) or 200m/150m Row Sprint

15 UB Wall Balls (Heavy)

(Note: Goal is maximal heart rate so all sets should be performed at all out effort)

Mobility

Coach Choice

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