11/14/2017

C2 – CrossFit

Warm-up

200m Jog

+

Lap Walking Lunges w/ Rotation

Lap Frankensteins w/ Toe Touch

10 Thoracic Ext Rotations/ Side

10 Yoga Push Ups

+

:30 Banded Facepulls immediately into…

:30 Banded Lat Pull Downs.

:30 Rest

:30 DB/KB Press (Light) Immediately into…

:30 DB/KB Crucifix Hold

:30 Rest

:30 KB FW Immediately into…

:30 KB OH Walk

:30 Rest

Gymnastics Volume Development

Metcon (AMRAP – Reps)

Every :90 for 18:00 (3 Alt Sets of Each)

Set 1: 10 Standing SA DB Press/Arm

Set 2: 6-8 Barbell Curls @4142

Set 3: 3-6 Wtd Supinated Grip Chin Ups (RX+ 3-6 Wtd Strict Supinated CTB)

Set 4: 50 Singles (25 DU) + 2-3 Wall Walks w/ Push Ups

(RX+ ME 3”/2” DHSPU or 4 3”/2” DSHPU 5A01)

(Note: Score totals number of reps achieved each round of Wall Walks or HSPU; List weights used in the notes)

Conditioning

Barbell Warm Up:

5 RDL (45/35)

5 Front Squats

5 Strict Press

5 Thrusters

Build to load then…

2 Rounds

4 UB Thrusters

3 Deep Breaths

4 UB HKR/T2B

3 Deep Breaths

Metcon (Time)

8 RFT

10 Thrusters (75/55)(RX+ 115/75)

20 Hanging Knee Raises (RX+ 10 T2B)

(Note: 15:00 Time Cap)


“Spirit of the WOD”

Mobility

Coach Led

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