11/02/2017

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

14:00 Alt EMOM

Min 1: 12 WB (20/14)

Min 2: :45 AMRAP 25m Shuttle Sprints

(Note: Only score Shuttle Sprints; Each 25m = 1 Rep)

@ 32:00

5:00 Coach Led Mobility/Recovery

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