02/05/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Skipping

+

20m Frankensteins

20m Walking Quad Stretch

20m Inch Worms

+

4:00 “Deck of Cards”

Diamonds = Burpees

Spades = Air Squats

Hearts = Push Ups

Clubs = Slam Balls

WOD (Workout of the Day)

Metcon (Time)

@0:00

For time

21-15-9

DL (95/65)

Burpee over the bar

Metcon (AMRAP – Reps)

@12:00

Tabata Hollow Rocks

Metcon (No Measure)

@18:00

18:00 EMOM

Min 1- 10 Mountain Climbers (R/L=1)

Min 2- 2 Wall Walks (5 HSPU) + 5 Strict T2B or V-Ups

Min 3- 10 Alt. Lunges + 10 Air Squats

Metcon (Time)

@ 40:00

For time:

5-4-3-2-1

Pull ups or Ring pulls

Jumping Squats w/ SB

Mobility

2:00 Childs Pose

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