02/05/2016

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

Lap Frankensteins w/ Toe Touch

Lap Gate Openers

Lap Spider Man Lunges

Lap Walking Quad

+

10 Bird Dogs (per side)

10 Super Mans

10 Hollow Rocks

10 Alt. Lunges (per side)

+

2 Laps AFAP on Sled (light)

Weightlifting

Metcon (No Measure)

15:00 Alt. EMOM

Min 1: 8-10 Wall Angels

Min 2: :30 Double OH KB/DB Carry

Min 3: 10 TnG DL @ 50% of 1RM

Deadlift (10 TnG @ 50% of 1RM)

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

4:00 AMRAP

5 G20 (95/65)

5 HRPU

4:00 Rest

3:00 AMRAP

5 G20 (95/65)

5 HRPU

3:00 Rest

2:00 AMRAP

5 G20 (95/65)

5 HRPU

RX+

G20 = 135/95

HRPU = HSPU

Mobility

2:00 Banded Hangstring Pull

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