11/30/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Butt Kickers

Lap Spider Man

Lap Frankensteins w/ Toe Touch

Lap Quad Openers

Lap Skipping Knee Pulls

Lap Broad Jumps

+

1 Round

10 Squats w/ Hip Circle

10 Bird Dogs (per side)

10 Scorpions (per side)

10 Squat Jumps

1 Lap Sled Push

Conditioning

Metcon (AMRAP – Reps)

:60 Max HRPU

:30 Rest

:60 Max Russian KBS (1.5/1)

:30 Rest

x 2

RX+

HRPU = HSPU

Russian = American (1.5/1)

Weightlifting

Back Squat (12:00 Build to HS)

***Wear hip circle during warm up sets until 75-85%

WOD (Workout of the Day)

“Bergeron Beep Test” (AMRAP – Rounds and Reps)

EMOTM (for as long as possible)

7 Thrusters (75/55)

7 Pullups

7 Burpees
Benchmarks*

Super Elite/Specialists: 20+

Games Level Athletes: 18+

Regional Level Athletes: 13+

Open Level Athletes: 9+

***Compare to 10/26

Mobility

2:00 Couch Stretch

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