Transition Week Day 1

C2 – CrossFit

General Warm Up

:30 Jog

:30 Skip

:30 Lateral Shuffle

:30 Walking Quad w/ Other Arm to Sky

:30 Lateral Lunges

Then Coach Led…..

Perfect Stretch Routine

Barbell Warm Up

Barbell (Short) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations (Back Rack)/Side

5 Strict Press

5 Front Squats

5 RDL

Strength

Back Squat (Every :90 for 12:00 (8 Sets) )

(Note: Quickly build to HS in 8 sets; Have a goal in mind and reverse engineer how you can reach this number in 8 sets)

Conditioning

Metcon (Time)

Partner For Time

21-15-9

Front Squat (135/95)

HSPU
(Note: Scale HSPU to less reps or DB LSit Press 35/20)

(Note: Partner A 21/21…Partner B 21/21…Partner A 15/15….Partner B 15/15….)

Mobility

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