11/19/2014

C2 – CrossFit

Warm-up

(No Measure)

3 Rounds

10 Air Squats w/ :03 Pause

10 Scap Push Ups w/ :03 Pause

+

4:00 Moderate Pace

5 Rocking Sumo Squats

5 Bird Dogs

5 Single Leg DL

5 Bow & Bends

Weightlifting

Floor Press (2 x 2 @ 90%)

Deadlift (5:00 EMOM (1-2))

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

1:00 10 Box Jump/Max Weighted Lunges

1:00 Rest

1:00 10 Wallballs/Max Burpees

1:00 Rest

BJ = 24/20

Lunges = 45/25

WB = 20/14

RX+

WB = 30/20

Mobility

Pigeon Stretch (:90-2:00)

Previous Post:

«

Next Post:

»