01/16/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Butt Kickers

20m Reverse Lunges

20m Walking RDL

20m Spider Man Lunges

20m Walking Quad Stretch

+

4:00

5 Rocking Sumo Squats

5 Fire Hydrants

5 Scap Push Ups

Weightlifting

Front Squat (12:00 Build to HS)

Gymnastics

Metcon (Time)

ME Plank Hold

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

15:00 EMOM

Min 1 – :30 Hollow Rocks

Min 2 – :30 Goblet Squats (1.5/1)

Min 3 – :30 Max Effort Row (cals)

Mobility

:60 Pigeon Stretch (per leg)

Previous Post:

«

Next Post:

»