02/13/2015

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

5 Push Ups

5 Scorpions

Gymnastics

Weighted Pull-ups (2 x 2 (Add 5-10 from last attempt))

Scaled:

8-10 Weighted Ring Pulls (:03 Pause at top); rest :30

6-8 Weighted Scap Pulls on Bar: Rest 2:00

x 2

Weightlifting

Deadlift (3 x 1 (Add 10-15 from last week))

WOD (Workout of the Day)

Metcon (4 Rounds for reps)

3:00 AMRAP

10 Box Jumps (24/20)

100m Run

1:00 Rest

3:00 AMRAP

7 Thrusters (95/65)

15 KBS (1.5/1)

1:00 Rest

x 2
(Each run counts for 10 reps)

Mobility

:60 Couch Stretch per Leg

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