11/13/2015

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)

2 Rounds

2-3 Front Squats (80-85% of 1RM)

Rest :60

8-10 BB Skull Crushers

Rest :60

8-10 Z Press @2222

Rest :60
*Wear hip circle on all FS

*Add wght from last week on Z Press

Front Squat (2-3 Front Squats (80-85% of 1RM))

Z Press (8-10 Z Press @2222)

WOD (Workout of the Day)

Metcon (Time)

2 RFT

30 WB (20/14)

20 Burpees

10 Power Cleans (95/65)

RX+

WB = (30/20)

PC = (135/95)

Burpee = Over Bar

Mobility

2:00 Frog Stretch

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