Transition Week Day 4

C2 – CrossFit

General Warm Up

Lap Jog

Lap Skip

Lap Lateral Shuffle

Lap Walking Qaud w/ Other Arm to Sky

Lap Hamstring Stretch (Heel Down/Toe Up/Grab Toe)

Then Coach Led…..

Perfect Stretch Routine

Dynamic Warm Up

Metcon (No Measure)

12:00 Alt EMOM

Min 1: (DB Curl + DB S20) x 5

Min 2: 12 KBS (Moderate)

Min 3: 12/9 Cals (Row)


Metcon (AMRAP – Rounds and Reps)

15:00 Partner AMRAP

100/75 Cals (Row)

50 DB Push Press (35/20)

50/35 Cals (Row)

25 DB Push Press (35/20)

(Note: Break up as you see fit)