C2 – CrossFit
Warm-up
(No Measure)
20m Jog
20m Butt Kickers
20m Knee Pull w/ Toe Touch
20m Walking Quad
20m Gate Opener
20m Walking Lunges
+
:30 Spider Man Lunge Hold (per leg)
+
3:00
5 Bird Dogs (per side)
5 Scap Push Ups
5 Bend & Bows
+
:60 Russian Baby Maker Hold
Core Training
Core Interval (No Measure)
:20 Left Plank
:20 Right Plank
:20 Front Plank
:20 Hollow Body
:20 Super Man
:20 Rest
x 3
Weightlifting
Back Squat (3 x 3 @ 80-85% (1.3.x.1))
(1.3.x.1) =
:01 Hold on Decline
:03 Pause @ Bottom
Drive Up
:01 Pause @ Top
WOD (Workout of the Day)
2015 Whole-30 Challenge WOD (AMRAP – Reps)
5:00 AMRAP
Ascending Ladder
2 KBS
2 Goblet Squats
2 Burpees
4 KBS
4 Goblet Squats
4 Burpees
6 KBS
6 Goblet Squats
6 Burpees
8 KBS
8 Goblet Squats
8 Burpees…………
KB = 1.5/1
RX+ = 2/1.5
Mobility
:60 Quad Smash w/ Foam Roller or w/ Barbell