01/25/2016

C2 – CrossFit

Warm-up

(No Measure)

4 Lap Jogging

4 Lap Lateral Shuffle

1 Lap Butt Kickers

1 Lap Skipping Knee Pulls

+

2 Rounds

Parter Fun:

10 Partner Burpees

10 Partner Push Ups

10 Partner Sit Ups

Conditioning

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Weightlifting

**Wear Hip Circle for All Reps**

Back Squat (Every 3:00 for 9:00 (3 Sets) 10 @ 50%)

Mobility

2:00 Lizard Stretch per leg

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