01/26/2016

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

+

2 Rounds

10 Super Mans

10 Spider Man Lunges (per side)

10 Aqua Mans

10 PVC Pass Throughs

10 Plank Push Ups

Metcon

Metcon (AMRAP – Reps)

5:00 Partner AMRAP

15 Wall Ball (20/14)
Partners much switch out after every 15 reps

Weightlifting

Push Press (Every 3:00 for 9:00 (3 Sets) 10 @ 50%)

Metcon

“Death by 10 Meters” (AMRAP – Rounds and Reps)

Add 10 meters each additional minute until unable to complete required sprints in that minute
Or

“Death by 1 Cal” (Calories)

EMOM add 2 Calories until failure

EX

Min 1: 1 Cal

Min 2: 3 Cals

Min 3: 5 Cals

Min 4: 7 Cals…

Mobility

2:00 Couch Stretch (per leg)

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