02/18/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Skipping

4 Laps Shuffle

+

20m Walking Lunges

20m Gate Openers

20m Walking RDL

20m Walking Lunges

+

3:00

5 Scap Push Ups

5 Dive Bombers

5 Rocking Sumo Squats

Gymnastics

Handstand Holds (Tabata Hand Stand/Wall Walk Holds)

RX+

HSPU

Weightlifting

3:00 Front Rack Mobility

Push Jerk (10:00 Build to a HS or 1RM)

WOD (Workout of the Day)

Metcon (Time)

Partner For Time:

25-20-15-10-5

Row (Cals)

Slam Ball (30/20)
You go…I go….

Partner A 25 Cals…25 Slam Balls….

Partner B 25 Cals….25 Slam Balls….

Mobility

:90 Russian Baby Maker Hold

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