C44 – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds with a light plate:
30 seconds on, 10 seconds rest:
Plate fast feet
Around the world (15 sec each direction)
Plate hop on and off
Supine plate bench press
Lateral Fast feet
Ground to OH
MOBILITY:
Front rack stretch. 30 seconds
PREP:
PUSHUPS
10 sec plank hold into 5 pushups
Kneeling plate press
-Build to workout weight and perform 5 reps
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps:
Push-Ups
Kneeling Plate Presses (light-moderate)
Scale- reps, pushups to box/bench
Metcon
Metcon (Time)
As fast as possible:
30 Kickback Plate to Overhead (moderate)
Scale weight
Mobility
Warm-up (No Measure)
Extended childs pose (1 min)
Foam roller pec stretch (lay over) 3×30 sec
Foam roll lats (1 min)
Under the body stretch (30 sec e/s)