02/12/2016

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)

12:00 Alt. EMOM

Min 1: :30 Keg Stretch

Min 2: 5 DB Lateral Raises + 5 DB DB Front Raises

Min 3: 12 TnG DL @ 50% of 1RM

Deadlift (12 TnG @ 50% of 1RM)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

10:00 Ascending Ladder

5 DL (135/95)

15 Box Jumps (24/20)

10 DL

15 BJ

15 DL

15 BJ

20 DL

15 BJ…..

Until 10:00 mark

Mobility

2:00 Banded Hangstring Pull

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