02/09/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Butt Kickers

20m Knee Pull w/ Toe Touch

20m Walking Quad

20m Gate Opener

20m Walking Lunges

+

:30 Spider Man Lunge Hold (per leg)

+

3:00

5 Bird Dogs (per side)

5 Scap Push Ups

5 Bow & Bends

+

:60 Russian Baby Maker Hold

Core Training

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round

Weightlifting

Back Squat (3 x 2 @ 90-95% (1.3.x.1))

(1.3.x.1) =

:01 Hold on Decline

:03 Pause @ Bottom

Drive Up

:01 Pause @ Top

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

10:00 EMOM

Even: :30 Max Row (Cals)

Odd: :30 Max DL (135/95)

RX+

Even: :30 Max Burpee to 6″ Target

Odd: :30 Max C&J (135/95)

Mobility

:60 Hamstring Lax Ball Smash w/ KB

or

:60 Hamstring Smash on Barbell

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