01/22/2016

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 Hollow Rocks

10 Alt. Lunges (per side)

1 Lap OH Waiters Carry (per arm)

1 Lap Suitcase Carry (per arm)

+

2 Laps AFAP on Sled (light)

Weightlifting

Deadlift (Take 12:00 to Build to HS)

WOD (Workout of the Day)

Lactic Power Tester #1 (6 Rounds for reps)

Every 2:00 for 12:00 Alt Sets

(3 Sets of Each)

:40 Max Effort Row (Cals)

1:20 Rest

:40 ME Thruster (95/65)

1:20 Rest

Mobility

2:00 Banded Hangstring Pull

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