01/27/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jog

4 Laps Lateral Shuffle

+

20m Walking RDL

20m Walking Quad Stretch

20m Butt Kickers

20m Skipping Knee Pull

+

4:00

5 Primal Pass Throughs

5 Spider Man Lunges

5 Bridge Drills

Weightlifting

(No Measure)

5:00 Hang Power Clean Tech Work

(Bar only)

Weightlifting

Hang Power Clean (10:00 to Find HS or 1RM)

WOD (Workout of the Day)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Mobility

:60 Banded Hamstring Pull (per leg)

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