02/03/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jog

4 Laps Lateral Shuffle

+

20m Walking RDL

20m Walking Quad Stretch

20m Butt Kickers

20m Skipping Knee Pull

+

4:00

5 Primal Pass Throughs

5 Spider Man Lunges

5 Bridge Drills

Weightlifting

(No Measure)

5:00 Hang Power Clean Tech Work

(Bar only)

Weightlifting

Hang Power Clean (3 x 3 @ 80-85%)

WOD (Workout of the Day)

Metcon (Time)

10-8-6-4-2

Strict Pull Ups

Hang Power Clean (95/65)

50m Shuttle (after each round)

RX+

(135/95)
If ring pulls substituted for pull ups double rep count (20-16-12-8-4)

Mobility

:60 QL/Psoas Smash w/ Lax Ball

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