01/15/2016

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

Lap Frankensteins w/ Toe Touch

Lap Gate Openers

Lap Spider Man Lunges

Lap Walking Quad

+

10 Bird Dogs (per side)

10 Super Mans

10 Hollow Rocks

10 Alt. Lunges (per side)

+

2 Laps AFAP on Sled (light)

Weightlifting

Metcon (No Measure)

15:00 Alt. EMOM

Min 1: 8-10 DB Kick Backs (per arm)

Min 2: :30 FW (Heavy)

Min 3: 2-3 DL @ 90-95% of 1RM

Deadlift (Deadlift (5×2-3 @ 90-95%))

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

12:00 Partner AMRAP

9 Deadlifts (115/75)

6 Hang Power Cleans

3 S20

RX+

(155/105)
***alt each round

Mobility

2:00 Banded Hangstring Pull

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