01/05/2015

C2 – CrossFit

Warm-up

(No Measure)

200m

+

20m Walking RDL’s

20m Walking Quad Stretch

20m Walking Lunges w/ Rotations

20m Knee Pull (no toe touch)

20m Gate Opener

20m Reverse Lunges

+

3:00

5 Air Squats w/ :03 Pause

5 Scap Push Ups w/ :03 Pause

5 Bird Dogs (per side)

Gymnastics

Tabata Hollow Body (AMRAP – Reps)

Score Lowest Round

Weightlifting

Rear Foot Elevated Split Squat (2 x 15 (1.5/1/.5))

Push Press (2 x 2 @ 90%)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

15 Box Jump-Step Downs (24/20)

25 Wall Balls (20/14)

RX+

WB = 30/20

Mobility

1:00 Couch Stretch (per side)

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