02/02/2016

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

Lap Butt Kickers

Lap High Knee Pulls

Lap Reverse Lunges w/ Rotation

+

Lap Monster Walk (Forward + Backward)

Lap Monster Shuffle (Left/Right)

5 Band Pull Aparts + 5 Pass Throughs

5 Hawaiian Squats (per leg)

Conditioning

Metcon (AMRAP – Reps)

5:00 Partner AMRAP

15 Box Jumps (24/20)

(Alt every 15 reps)

Weightlifting

Push Press (10 TnG Every 3:00 for 9:00 w/ :03 Pause at Top)

(Note: Suggested load 50-60%)

Focus on :03 Pause at top of press

WOD (Workout of the Day)

Metcon (Time)

4 RFT

20 DL (135/95)

15 Lateral Burpee Over Bar

RX+

DL = (185/135)

Lateral = Bar Facing Burpee

Mobility

2:00 Dragon Pose or Couch Stretch

(per leg)

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