10/26/2017

C2 – CrossFit

Warm-up

200m Jog

Then…

6:00 For Quality

:20 Wtd Ankle Mobility (Right)

:20 Wtd Ankle Mobility (Left)

5 Hawaiian Squats/Leg

:20 Banded Hip Distraction (Right)

:20 Banded Hip Distraction (Left)

5 Roll to Candlesticks

Gymnastics Volume Development

With a running clock…

@ 0:00

10:00 Weekly Pistol Progression

Conditioning

Metcon (Calories)

@ 15:00

18:00 Alt EMOM

Min 1: 30 DU (60 Singles) + AMRAP Step Ups Balance of Minutes

Min 2: 15 Russian KBS (1.5/1 2/1.5)

Min 3: :30 AMRAP Cals Row (RX+ AB)

(Note: Only score Cals; Start at :15 and Row/AB until :45)

@ 34:00

5:00 Coach Led Mobility/Recovery

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