01/12/2015

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 Bird Dogs (per side)

5 Scap Push Ups

5 Squat Jumps

Gymnastics

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Weightlifting

Rear Foot Elevated Split Squat (1 x 20 (1.5/1/.5))

Push Press (10:00 Build to HS)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP:

20 Air Squats

20 KBS (1.5/1)

20 Push Ups

RX+

Air Squats = Goblet Squats

KBS = (2/1.5)

Push Ups = Dynamic

Metcon (AMRAP – Reps)

War of the WODs Athletes

Individuals:

8:00 AMRAP:

20 Alternating KB cleans (2/1)

25 Burpee box jump overs (24/20)

50 Double unders or 150 Singles

50 Wall balls (20/14)

Max Pullups

Teams (work solo)

8:00 AMRAP:

10 G2O (95/65)

15 K2E (Knees to 90 Degrees)

20 WB (14/10)

25 Pull Ups

Mobility

1:00 Couch Stretch (per side)

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