10/19/2015

C2 – CrossFit

Transition Week Day 1

Warm-up

(No Measure)

5 Laps Jogging

3 Laps Lateral Shuffle

1 Lap Skipping

+

2 Rounds:

10 Scap Push Ups

10 Scorpions (5/side)

10 Cat/Cows

10 Bow/Bends

10 Squat Jumps

Metcon

Metcon (2 Rounds for time)

For Time:

2 Laps Sled Push AFAP

Sled + (45/25)

RX+

Sled + (90/50)

Weightlifting

Tempo Squat @ 23X1

**Wear Hip Circle for All Reps**

Back Squat (1 x 10 @ 40%)

Back Squat (1 x 8 @ 50%)

Back Squat (1 x 6 @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 Partner AMRAP

10 Alt OH Lunges (45/25)

10 Bar Over Burpees

50m FW (1.5/1)

RX+

Lunges = Front Rack (115/75)

Burpee = Bar Facing

FW = (2/1.5)
Alt. each movement***

Mobility

Foam Roll or Lax Ball Smash T-Spine

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»