01/20/2015

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

4:00

5 Air Squats w/ :03 Pause

5 Scap Push Ups

5 Primal Pass Throughs

5 Bird Dogs

Gymnastics

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Weightlifting

Push Press (3 x 5 @ 70%)

WOD (Workout of the Day)

Mobility

2:00 Childs Pose

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

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