01/22/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Butt Kickers

20m Knee Pull w/ Toe Touch

20m Walking Quad

20m Gate Opener

20m Walking Lunges

+

:30 Spider Man Lunge Hold (per leg)

+

3:00

5 Bird Dogs (per side)

5 Scap Push Ups

5 Bend & Bows

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

Clock Starts @ 0:00

Partner 10:00 AMRAP

100m Row

10 Push Ups
Rest 2:00

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

@ 12:00

Tabata Hollow Rocks

(Score Lowest Round)

WOD (Workout of the Day)

Metcon (No Measure)

@ 20:00

24:00 EMOM

Min 1 – 8-10 KBS (1.5/1)

Min 2 – 8-10 Wall Balls

Min 3 – 8-10 Mountain Climbers (R/L=1)

Mobility

2:00 Russian Baby Maker Hold

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