11/17/2017

C2 – CrossFit

Warm-up

200m Jog

+

1/2 Lap Walking Quad (Other arm to sky)

1/2 Lap Hamstring Stretch (Heel down/Toe Up)

1/2 Lap Samson Stretch

1/2 Lap Cradle Stretch

1/2 Lap Duck Walk

1/2 Lap Walk Outs

10 Step Pronated Feet

10 Step Supinated Feet

10 Step Heels

10 Step Toes

Weightlifting

Back Squat (Every 4:00 for 12:00 (3 Sets))

Set 1: 10 Reps @ 45-50%

Set 2: 10 Reps @ 50-55%

Set 3: 20 Reps @ +5# (From Last Session)

(Note: Do not go over 5# jumps from previous session)

Conditioning

Warm Up:

2 Rounds

:10 AB w/ No Arms (Hard)

5 Deep Breaths

5 Russian KBS

5 Deep Breaths

5 Burpees

5 Deep Breaths

Metcon (Calories)

16:00 Alt EMOM

Min 1::30/:40 Cals (AB)

Min 2: 10 Russian KBS (1.5/1) (RX+ SA Alt DB Snatch 50/35)

Min 3: 8 Burpee BJ (24/20)

Min 4: Rest

Score AB Cals only


Spirit of the WOD

Mobility

Coach Led

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