01/28/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Skipping

4 Laps Shuffle

+

20m Walking Lunges

20m Gate Openers

20m Walking RDL

20m Walking Lunges

+

3:00

5 Scap Push Ups

5 Dive Bombers

5 Rocking Sumo Squats

Gymnastics

Toes-To-Bar (5:00 Practice)

Scaled K2E

Weightlifting

3:00 Front Rack Mobility

Push Jerk (3 x 3 @ 80-85% (of push press))

WOD (Workout of the Day)

Metcon (Time)

10-8-6-4-2

DL (135/95)

BJ/SD (24/20)

RX+

(225/155)

Burpee Box Jumps/SD

Mobility

2:00 Russian Baby Maker

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