01/26/2015

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

+

:60 Russian Baby Maker Hold

Core Training

Tabata Hollow Body (Static Hold) (No Measure)

Weightlifting

Back Squat (4 x 4 @ 70-75% (1.3.x.1))

(1.3.x.1) =

:01 Hold on Decline

:03 Pause @ Bottom

Drive Up

:01 Pause @ Top

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

3:00 AMRAP

Ascending Ladder

2 Thrusters, 2 Burpees, 4/4, 6/6, 8/8….

Rest 3:00

2:00 AMRAP

Ascending Ladder

2 Thrusters, 2 Burpees, 4/4, 6/6, 8/8….

2:00 Rest

1:00 AMRAP

Ascending Ladder

2 Thrusters, 2 Burpees, 4/4, 6/6, 8/8….

RX = (95/65)

RX+ = (115/75) + Lateral Burpee Over
Continue up couplet ladder during AMRAP until clock stops****

Re-Start Ladder Each AMRAP

Mobility

:90 Corpse Stretch

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