02/24/2015

C2 – CrossFit

Warm-up

Warm-up (No Measure)

4 Laps Jogging

4 Laps Skipping

+

5 Partner Burpee High Fives

5 Partner Push Up High Fives

5 Partner Sit Up High Fives

x 2

+

:60 Russian Baby Maker Hold

+

3:00

5 Primal Pass Throughs

5 Scorpions (per side)

5 Cat Cows

Core Training

Supermans (Tabata)

Weightlifting

Partner Front Rack Mobility:

:20-:30 Holds

Barbell Partner Assisted Rack

or

Box Front Rack Partner Assisted

x 3-4

Hang Power Clean (1 x 5 @ 35% )

Hang Power Clean (1 x 5 @ 45%)

Hang Power Clean (1 x 5 @ 55%)

WOD (Workout of the Day)

Metcon (No Measure)

Partner “Half Cindy”

***For Quality not Reps****

10:00

5 Pull Ups

10 Push Ups

15 Air Squats
Rotate each round***

Mobility

Shoulder Barbell Smash

2:00 Per Shoulder

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