11/09/2017

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 (AMRAP – Rounds and Reps)

@ 15:00

14:00 Partner AMRAP

150m Row (10 Cals on AB)

15 Box Jumps/Step Downs (24/20)

15 Russian KBS (1.5/1)

15 DU (45 Singles)

20′ Burpee Broad Jumps

(Note: Alt Movements)

Mobility

@ 34:00

5:00 Coach Led Mobility

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