10/30/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Walking Lunges w/ Rotation

Lap Walking Qaud

Lap Walking RDL

Lap Gate Opener

+

2 Rounds

50 DU/100 SU

10 Scap Push Ups

10 Dive Bombers

1 Lap Plate Push

50m Plate Pinch Carry

Conditioning

Metcon (No Measure)

3 Rounds

4-5 Front Squats @ 23X1 (70% of 1RM)

Rest :60

10-12 DB Hammer Curls

Rest :60

12-15 Z Press @2222

Rest :60
**If unable to perform Z Press @ tempo please scale to unsupported L-Sit DB Press to ensure proper mechanics**

Front Squat (4-5 Front Squats @ 23X1 (70% of 1RM))

Z Press (12-15 Z Press @2222)

WOD (Workout of the Day)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Mobility

Partner Hamstring Smash w/ BB

(2:00)

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