01/14/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Skipping

+

20m Reverse Lunges

20m Walking RDL

20m Walking Quad Stretch

20m Spider Man Lunges

20m Inch Worms

+

3:00

5 Bird Dogs (per side)

5 Single Leg Bridge (per side)

5 Dive Bombers

Weightlifting

Deadlift (12:00 Build to HS)

Gymnastics

30 Muscle-Ups (Time)

30 muscle-ups for time
10:00 Cap

or

50 Pull Ups (Time)

50 Ring Pulls (Time)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

8:00 AMRAP @ 85%

Ascending Ladder

2/2,4/4,6/6,8/8…….

Thrusters (75/55)

Push Ups

RX+

(95/65)

Metcon (Time)

War of the WODs Athletes

Individual:

For Time:

(6:00 Time Cap)

1 Rope Climb/12 Thrusters (95/65)

1 Rope Climb/9 Thrusters

1 Rope Climb/6 Thrusters

1 Rope Climb/3 Thrusters

Mobility

:90 Hamstring Smash w/ KB/Lax Ball

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