02/04/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Skipping

4 Laps Shuffle

+

20m Walking Lunges

20m Gate Openers

20m Walking RDL

20m Walking Lunges

+

3:00

5 Scap Push Ups

5 Dive Bombers

5 Rocking Sumo Squats

Gymnastics

Handstand Push-ups (5:00 EMOM (6-10) )

Scaled:

2 Wall Walks EMOM

Weightlifting

3:00 Front Rack Mobility

Push Jerk (3 x 3 @ (+10-15 From Last Week) )

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

1:00 Max WB

1:00 Rest

1:00 Max WB

:40 Rest

1:00 Max WB

:20 Rest

1:00 Max WB

:10 Rest

1:00 Max WB

:20 Rest

1:00 Max WB

:40 Rest

1:00 Max WB

Mobility

:60 Banded Lateral Opener (per arm)

+

Shoulder Barball Smash

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