01/02/2015

C2 – CrossFit

Warm-up

(No Measure)

200m

+

20m Walking RDL Stretch

20m Walking Quad Stretch

20m High Knee Pull

20m Gate Openers

Reverse Lunges

Duck Walks

Bear Crawl

Inch Worm

+

3:00

10 Rocking Sumo Squats

10 Spider Man Lunges (total)

10 Shoulder Reach Throughs (total)

Gymnastics

Metcon (Weight)

:90 Weighted Wall Sit

Rest :30

x 2

RX

30/20

RX+

45/25

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

2:00 Max Pushups

2:00 Max Situps

2:00 Max Squats

2:00 Max Flutter Kicks

Rest 1:00

x 2

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

“Death by……”

A, B or C

(Athletes Choice)

Mobility

:90 Frog Stretch

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