11/03/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

4:00 Moderate

5 Rocking Sumo Squats

5 Fire Hydrants

5 Scap Push Ups

5 Superman Lunges (per leg)

Gymnastics

Weighted Pull-ups (4 x 5 @ 70%)

Weightlifting

Back Squat (6 x 2 @ 80%)

Metcon

Metcon (AMRAP – Reps)

5:00 Ascending Ladder

1 Hang Power Clean (95/65)

1 Hang Squat Clean (95/65)

1 Burpee

1/1/1

2/2/2

3/3/3

4/4/4

…….

RX+

(135/95)

Metcon (Time)

Goddess Games Prep:

A. 10:00 C & J Practice

(During Weighted Pull Up Progression)

B. Back Squat Progression

WOD:

Buy In: 1:00 Max Single Unders

3 Rounds:

100m Row Sprint

10 Front Squats (55#)

10 Burpee Box Jumps (20″)

10 S2O (55#)

Mobility

2:00 T Spine Rolll Out

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