C44 – CrossFit
Warm-up
Warm-up (No Measure)
2 or 3 Times
GROUP 1
5 Air Squats
4 Kick Backs
3 Straight Leg Sit-ups
GROUP 2
100m Run
Switch when Group returns from the run
Extended Warm-up
Warm-up (No Measure)
Get Stations Ready
BARBELL
ABMATS
MEDBALL
BURPEE PULL UP SPOT
MOVEMENT PREP
MEDBALL SIT UPS
5 Medball Sit Ups each
BURPEE PULL UPS
3 Burpees Each
3 Jumping Pull Ups Each
2 Burpee Pull Ups Each
SQUAT CLEANS
With Empty Barbell or DB’s
5 Deadlifts
5 Hang Muscle Cleans
5 Front Squats
5 Squat Cleans
Repeat per athlete
Quickly Build to Wod Weight
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP: 30
3 Person Teams
400m Medball Run (20/14)
30 Squat Cleans (95/65)
45 Burpee Pull Ups
60 Medball Situps
C44 will use DB’s for Squat Cleans
Split reps However/All run with one medball
L1 75/55
L2 65/45
L3 55/45/35
Cool Down
Warm-up (No Measure)
100m Cool Down Walk
Couch Stretch
Pigeon Pose
Up dog