02/16/2015

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 Sit Ups (AMRAP – Reps)

Score lowest round

Weightlifting

Back Squat (10:00 Build to HS or 1RM)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

5:00 EMOM

:30 Work/:30 Rest

1 PC + Max Front Squats

(95/65)

RX+

(135/95)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

3 sets @ 98% (High Aerobic Effort)

:30 Max KBS (1.5/1)

:30 Max No Push Up Burpees

:30 Max Slam Balls (30/20)

:30 Rest

RX+

KBS = (2/1.5)

Mobility

2:00 Corpse Stretch

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