02/10/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jog

4 Laps Lateral Shuffle

+

20m Walking RDL

20m Walking Quad Stretch

20m Butt Kickers

20m Skipping Knee Pull

+

4:00

5 Primal Pass Throughs

5 Spider Man Lunges (per side)

5 Scorpions (per side)

Weightlifting

(No Measure)

5:00 Hang Power Clean Tech Work

(Bar only)

Weightlifting

Hang Power Clean (2 x 2 @ 90-95%)

WOD (Workout of the Day)

Metcon (Time)

21-15-9

Jumping Lunges (R/L=1)

Sit Ups

Burpees

RX+

Lunges = Alt. Pistols (R/L = 1)

SU = T2B

Burpees = Burpee Pull Ups

Mobility

:60 Frog Stretch

x 2

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