02/19/2016

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)

9:00 Alt. EMOM

Min 1: :30 HS Hold or :30 Plank Hold

Min 2: 5 Bottoms Up KB Press (per arm)

Min 3: 15 TnG DL @ 30% of 1RM

Deadlift (15 TnG @ 30% of 1RM)

WOD (Workout of the Day)

CrossFit Games Open 11.1 (Scaled) (AMRAP – Rounds and Reps)

10:00 AMRAP

60 Single Unders

15 Power Cleans (75/55)
RX+

Mobility

2:00 Shoulder Smash w/ Barbell

(Per Arm)

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

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