11/04/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

10 Front Leg Swings (per side)

10 Side Leg Swings (per side)

20m Butt Kickers

20m High Knee Skips

20m Side Lunges

20m Hurdle Drills

Weightlifting

Power Clean (5:00 EMOM (2-3) )

Shoulder Press (3 x 3 @ 80%)

Metcon

Metcon (Time)

For Time:

Buy In:

50 Air Squats

25 Wall Balls (20/14)

5 Box Jump/Step Down (24/20)

20 Wall Balls

10 BJ/SD

15 Wall Balls

15 BJ/SD

10 Wall Balls

20 BJ/SD

5 Wall Balls

25 BJ/SD

Buy Out:

50 DU or 100 SU

RX+

WB = 30/20

BJ = 30/24

Goddess Games Prep:

Buy In = 100 SU

WB = KBS (1 Pood)

BJ/SD = HRPU

Buy Out = 100 SU

Mobility

:90 Banded Bully Stretch (per arm)

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