01/08/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Lateral Shuffle

+

20m Walking Lunges

20m Walking RDL

20m Walking Quad

20m Knee Pull (no toe touch)

20m Gate Openers

+

4:00

5 Air Squats w/ :03 Pause

5 Scap Push Ups w/ :03 Pause

5 Bird Dogs

5 Primal Pass Throughs

WOD (Workout of the Day)

Metcon (Time)

Clock Starts @ 0:00

3 Rounds for time:

21 KBS (1.5/1)

15 Box Jump Step Downs (24/20)

9 Dead Lifts (135/95)

Metcon (No Measure)

@ 12:00

Tabata Hand Stand Holds

Metcon (Weight)

@ 18:00

21:00 EMOM

Min 1 – 8 Power Cleans (75/55)

Min 2 – 8 Lateral Burpee Over Bar

Min 3 – 8 Shoulder to OH (75/55)

Metcon (No Measure)

@ 43:00

10:00 EMOM

10 Air Squats

5 Push Ups

10 Sit Ups

Mobility

:90 Banded Pigeon (Per Leg)

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