12/22/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps 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)

Every 2:00 for 6:00 (3 Sets)

Set 1: 2-4 Box Assisted Pull Ups

Set 2: 2-4 Box Assisted Pull Ups

Set 3: ME Bent Arm Hang

Scale ME to Ring Pull Negative

Weightlifting

Shoulder Press (Every 2:00 for 10:00 (5 Sets))

Set 1: 5 @ 40%

Set 2: 5 @ 50%

Set 3: 4 @ 60%

Set 4: 3 @ 70%

Set 5: 3 @ 75%

Conditioning

Metcon (2 Rounds for reps)

3:30 AMRAP:

5 S20 (95/65)

25 Sit Ups

Rest 5:00

3:30 AMRAP

5 Power Cleans (95/65)

30 Walking Lunges

RX+

(135/95)

Mobility

2:00 Dragon Pose (per side)

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