12/16/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

15 Squats w/ Hip Circle

15 Bridge Drills

15 Wall Balls

15 Squat Jumps

Sled Lap AFAP 45/25

20-30 UB DU or 50 UB Singles

Weightlifting

5:00 Tech Work on Power Cleans (Bar Only)

Power Clean (10:00 Build to HS)

Rest exactly 4:00

CP-Battery Test #1 (AMRAP – Reps)

8:00 AMRAP @ 90% of Today’s HS

Conditioning

Ms. Helen (Time)

3 RFT

Run 400m

21 Russian KBS (1.5/1)

12 Ring Row
Or

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Mobility

2:00 Standing Straddle

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»