01/15/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Walking Lunges

20m Walking Quad Stretch

20m Spider Man Lunges

20m Walking RDL

20m Duck Walk

20m Reverse Gate Openers

+

4:00

5 Jumping Squats

5 Scap Push Ups

5 Fire Hydrants

5 Bird Dogs (per side)

WOD (Workout of the Day)

Metcon (Time)

Clock Starts @ 0:00

21 Hang Power Cleans (95/65)

9 Burpees

15 Hang Power Cleans (95/65)

15 Burpees

9 Hang Power Cleans (95/65)

21 Burpees

*****12:00 Time Cap

Metcon (No Measure)

@ 15:00

Tabata Hollow Body

Metcon (Weight)

@ 22:00

21:00 EMOM

Min 1 – 5 KBS+5 Goblet Squats (1.5/1)

Min 2 – 10 Mountain Climbers (R/L=1)

Min 3 – 8 Alt. Weighted Lunges (1.5/1)

Metcon (AMRAP – Reps)

@ 40:00

:30 Single Arm KBS (1.5/1)

:30 Ring Dips or Box Dips

rest :30

:30 Box Jump/Step Down (24/20)

:30 HSPU or HRPU

rest :30

x 3
***SA KBS Cue — “Thumb to Bum”

Metcon (3 Rounds for time)

War of the WODs

500m Sprint @ 90%

Rest 1:1

x 3
Rest Approximately 10:00

Metcon (AMRAP – Reps)

1:00 Max Rope Climbs

Rest 2:00

x 3
Rest 5:00

Metcon (AMRAP – Reps)

1:00 Max Sled Push (45)

Rest 2:00

(Complete 10 Burpees during rest)

x 3

Mobility

:90 Banded Pigeon (Per Leg)

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