09/13/2017

C2 – CrossFit

Warm-up

200m Jog

+

Lap Monster Walk/Forwards

Lap Monster Walk/Backwards

Lap SA FW (Heavy- Focus on scap back/down)

Lap SA Waiters Carry

+

10 Alt Deadbugs w/ :03 Pause At Extension

10 Prone Bridge March/Side

25m 90-90 Bottoms Ups KB Carry/Arm

:20 False Grip Lax Ball Hold/Arm

(Scale to Static Hollow Hold from Bar)

Weightlifting

90/90 Split Squats (Every 3:00 for 9:00 (3 Sets))

10 90/90 Split Squats/Per Leg

(Note: Keep light and learn movement; Ok to build in load but do not push to failure)

Conditioning

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

200m Run

8 Pull Ups (12 Ring Pulls/15 Jumping PU)

10 HRPU

20 DU (60 Singles)

RX+

400m Run

3/2 Ring MU (5/3 Bar MU)

10 HSPU

20 DU (60 Singles)

Mobility

2:00 Weighted Buddha Stretch (Back against wall)