01/07/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Walking RDL

20m Walking Quad

20m Knee Pull (no toe touch)

20m Gate Openers

20m Butt Kickers

20m High Knees

+

2 Rounds

Glute Bridge 10

Single Leg Glute Bridge 10 (per side)

Fire Hydrants 10 (per side)

Quad bent-knee hip ext. 10 (per side)

Weightlifting

Deadlift (1 x 2 @ 75%)

Deadlift (1 x 2 @ 85%)

Deadlift (2 x 2 @ 90-95%)

Gymnastics

Metcon (AMRAP – Reps)

5:00 EMOM

10 Pull Ups/Ring Pulls

or

6 MU

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

Partner

12:00 AMRAP @ 85%

3 Hand Release Push Ups

6 Goblet Squats (1.5/1)

9 KBS (1.5/1)

RX+

Goblet Squat = KB Snatch (3R/3L)
You go….I go….Partner A completes full round…Partner B completes full round…

Mobility

:90 Hamstring Smash w/ KB/Lax Ball

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