02/23/2015

C2 – CrossFit

Warm-up

Warm-up (No Measure)

5 Laps Jogging to Start

+

5 Rounds

10m Bear Crawl

10m Inch Worm

10m Alligator Crawl

10m Duck Walk

Core Training

Hollow Rocks (Tabata)

Weightlifting

5:00 to Practice Spotting & Bailing from Squats in a Safe and Efficient Manner — Only use approx 15-25% of 1RM

Back Squat (1 x 5 @ 35% (1.3.x.0))

Back Squat (1 x 5 @ 45% (1.3.x.0))

Back Squat (1 x 5 @ 55% (1.3.x.0))

WOD (Workout of the Day)

Metcon (No Measure)

Partner WOD

***Not for Time****

250m Row

10 Burpees

x 10

RX+

Burpee over Rower

Mobility

Quad Barbell Smash

2:00 Per Leg

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