01/08/2016

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

Lap Frankensteins w/ Toe Touch

Lap Gate Openers

Lap Spider Man Lunges

Lap Walking Quad

+

10 Bird Dogs (per side)

10 Super Mans

10 Hollow Rocks

10 Alt. Lunges (per side)

+

2 Laps AFAP on Sled (light)

Weightlifting

Metcon (No Measure)

15:00 Alt. EMOM

Min 1: 8-10 Piston Push Downs (per arm)

Min 2: :30 Double KB Waiters Carry

Min 3: 3 DL @ 80-85% of 1RM

Deadlift (5×3 @ 80-85%)

Deadlift (3 DL @ 80-85% of 1RM)

WOD (Workout of the Day)

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Mobility

2:00 Banded Hangstring Pull

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