02/06/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Lateral Shuffle

20m Skip

20m Walking Quad

20m Walking RDL

20m Knee Pull

20m Gate Opener

+

4:00

5 Air Squats w/ :03 Pause

5 Bow and Bends

5 Spider Man Lunges

Weightlifting

Deadlift (5 x 1 (:03 Pause Below Knee))

Add 5-15# from last week

WOD (Workout of the Day)

Metcon (Weight)

6:00 Running Clock:

1 HPC + 1 PC (Ever :45)

(115/75)

RX+

1 Bear Complex (Ever :45)

(135/95)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

1:00 Max BJ/SD (24/20)

1:00 Max HRPU

1:00 Max Row (cals)

1:00 Rest

x 2

Mobility

:60 Banded Hamstring Pull (per leg)

Previous Post:

«

Next Post:

»