01/30/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Lateral Shuffle

20m Skip

20m Walking Quad

20m Walking RDL

20m Knee Pull

20m Gate Opener

+

4:00

5 Air Squats

5 Push Ups

5 Scorpions

Gymnastics

Weighted Pull-ups (8:00 Build to HS (not 1RM))

Scaled:

8-10 Weighted Ring Pulls (:03 Pause at top); rest :30

6-8 Weighted Scap Pulls on Bar: Rest 2:00

x 2

Weightlifting

Deadlift (3x 3 @ 80% (:03 Pause Below Knee))

WOD (Workout of the Day)

Metcon (Weight)

10:00 EMOM

E – :30 to hit 4-6 Clean & Jerk (95/65)

O – :30 to hit 10-15 V-Ups

RX+

C&J = (135/95)

V-Ups = 7-10 Strict T2B

Mobility

:60 Pigeon Stretch per Leg

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