01/29/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Skipping

+

20m Walking Lunges

20m Butt Kickers

+

4:00 “Deck of Cards”

Diamonds = Air Squats

Spades = Mountain Climbers (R/L = 1)

Hearts = Scap Push Ups

Clubs = Burpees

WOD (Workout of the Day)

Metcon (Time)

@0:00

For time

21-15-9

Hang Power Clean (95/65)

Lateral Hop Over Bar

Metcon (AMRAP – Reps)

@12:00

Tabata sit ups

Metcon (No Measure)

@18:00

10:00 EMOM

5 Pull Ups/Ring Pulls

10 HRPU

15 Squats

Metcon (AMRAP – Reps)

@32:00

1:00 Max KBS (1.5/1)

1:00 Rest

1:00 Max Slam Balls (30/20)

1:00 Rest

x 3

Mobility

2:00 Frog Stretch

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