01/14/2016

C2 – CrossFit

Thursday Mash Warm Up (No Measure)

200m jog

+

1 lap spiderman lunges

1 lap walking quad

1 lap inchworms

+

2 rounds of

10 air squats

10 shoulder reach throughs

Metcon (Time)

@0:00

21-15-9

Wall Balls (20/14)

Burpees to plate

*20 DU/40 SU at the end of each round

RX+

Wall Balls (30/20)

DU

@10:00

Tabata Sit Ups (AMRAP – Reps)

Score lowest round

Metcon (Calories)

@17:00

21 minute Alt EMOM

Min 1- 5 pulls ups + 5 V-Ups

(RX+ 5 pull ups + 5 T2B)

Min 2- 5 box jumps + 5 HRPU

(RX+ 5 Box Jumps + 5 HSPU)

Min 3- :30 row for calories

Mobility

Corpse Stretch

Previous Post:

«

Next Post:

»