12/15/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

1 Lap Spider Man Lunges

+

2 Rounds

10 Super Mans

10 Banded Face Pulls

10 PVC Pass Throughs

10 Shoulder Reach Throughs

10 Scap Push Ups

Gymnastics

ME AMRAP Strict Pull Ups (AMRAP – Reps)

**Scaled: ME Bent Arm Hang
Every 2:00 for 6:00 (3 Sets)

Set 1: 2-4 Strict Pull Ups

Set 2: 2-4 Strict Pull Ups

Set 3: ME AMRAP Strict Pull Ups

ME Bent Arm Hang (Time)

Weightlifting

Shoulder Press (10:00 Build to HS for Day)

Conditioning

Lactic Endurance Tester #1 (Time)

For Total Time

(Including Rest)

15-12-9 for time (5:00 Cap)

Power Clean (115/75)

Lateral Burpees Over Bar

+

Rest 5:00

+

15-12-9 for time (5:00 Cap)

Power Clean (115/75)

Lateral Burpees Over Bar

Mobility

2:00 Dragon Pose (per side)

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