02/02/2015

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

Previous Post:

«

Next Post:

»