01/09/2015

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

+

3:00

5 Rocking Sumo Squats

5 Primal Pass Throughs

5 Cobras

Weightlifting

2:00 Front Rack Mobility

Front Squat (4 x 2 @ 80-90%)

Gymnastics

Metcon (AMRAP – Reps)

5:00 EMOM

2-3 Wall Walks

RX+

:20 Max HSPU (kipping)

:40 Rest

WOD (Workout of the Day)

Metcon (Weight)

10:00 EMOM

9 Wall Balls (20/14)

5 Burpees

RX+

WB = (30/20)

Mobility

:90 Couch Stretch (per leg)

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