02/19/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Skipping

+

20m Spider Man Lunges

20m Inch Worms

+

4:00 “Deck of Cards”

Diamonds = Slam Balls

Spades = Pull Ups/Ring Pulls

Hearts = Push Ups

Clubs = V-Ups

WOD (Workout of the Day)

Metcon (Time)

@0:00

For time

9-15-21

Push Press (95/65)

Step Ups (24/20)
Bar Starts on Ground

Metcon (AMRAP – Reps)

@12:00

Tabata Hollow Body Hold

Metcon (AMRAP – Rounds and Reps)

@18:00

10:00 AMRAP @80%

20 Weighted Walking Lunge Steps (45/25)

:30 Front Leaning Rest

10 No Push Up Burpees

Metcon (AMRAP – Reps)

@ 32:00

14:00 EMOM

E – 10 Goblet Squats + 5 KBS (1.5/1)

O – 2 Wall Walk or 5 HSPU + 10 HRPU

Mobility

2:00 Banded Hamstring Pull

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