12/21/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

2 Rounds:

1 Lap Monster Walk w/ Hip Circle

10 Scap Push Ups

10 Scorpions (5/side)

10 Cat/Cows

10 Bow/Bends

10 Squat Jumps

+

100 SU or 50 DUs

Conditioning

Metcon (AMRAP – Reps)

3 Rounds

:30 ME Hollow Rocks

:30 Rest

:30 ME Super Mans

:30 Rest

Weightlifting

5:00 To Build to % for Working Sets

Back Squat (5 @22X1 Every 2:00 for 10:00 (5 Sets))

All working sets @ 80-85% (of 1RM)

WOD (Workout of the Day)

50 Front Squats (Time)

50 FS (60% of 1RM)

Note:

Every break perform 8 HRPU

RX+

5 HSPU

**Bar comes from ground

Mobility

2:00 Couch Stretch

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