01/23/2015

C2 – CrossFit

Warm-up

Animal Warm Up (No Measure)

100m Jog:

+

5 Rounds:

10m Bear Crawl

10m Inch Worm

10m Alligator Crawl

10m Duck Walk

Weightlifting

Thruster (3 x 8-10 (95/65))

Rest 2:00 Btw Sets

All Sets UB

Metcon

Metcon (Time)

Max Effort Chin Over the Bar Hold

WOD (Workout of the Day)

Metcon (Time)

Partner Invisible “Fran”

21-15-9

Air Squats

Push Ups
Partner A does 21 Squats…Partner B does 21 Squats….Partner A does 21 Push Ups….Partner B does 21 Push Ups….Partner A does 15 Squats…..

Rest 2:00

2k Row (Time)

Max Effort 2k Row
Partner Row – Switch Every 500m

Mobility

2:00 Supine Squat Therapy against Wall

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