02/20/2015

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 (8:00 Build to 1 RM)

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 (10:00 Build to HS or 1RM)

WOD (Workout of the Day)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Compare to 1/27

Mobility

:60 Hamstring Smash w/ Lax Ball or

:60 Hamstring Smash w/ Barbell

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