11/06/2015

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

3-4 Front Squats (75-80% of 1RM)

Rest :60

20 Alt. Piston Pushdowns

Rest :60

10-12 Z Press @2222

Rest :60
*Wear hip circle on all FS

*Add wght from last week on Z Press

Front Squat (3-4 Front Squats (75-80% of 1RM))

Z Press (10-12 Z Press @2222)

WOD (Workout of the Day)

Metcon (5 Rounds for time)

Every 4:00 for 20:00 (5 Sets)

3 Hang Power Clean @ 85% of 1RM

Run 200m

Hang Power Clean (To Find Wght for WOD)

Mobility

2:00 Frog Stretch

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