12/08/2015

C2 – CrossFit

Transition Week: Day #2

Warm-up

(No Measure)

400m Jog

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

+

2 Rounds

10 Super Mans

10 Spider Man Lunges (per side)

10 Aqua Mans

10 PVC Pass Throughs

10 Shoulder Reach Throughs

+

1 Lap Strength Axle

Metcon

Tabata Sit Ups (AMRAP – Reps)

Score lowest round

Weightlifting

Strict Press + Push Press + Push Jerk (Every 2:00 for 14:00 (7 Sets))

(Note: Add weight each set)

Metcon

Metcon (AMRAP – Reps)

10:00 EMOM

5 Power Cleans (135/95)

Max SU

RX+

DU
**Top of each minute perform 5 PC. Max SU or DU in remaining of minute. Score will be SU or DU

Mobility

Quad Smash w/ Barbell

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