02/25/2015

C2 – CrossFit

Warm-up

Warm-up (No Measure)

20m Walking Lunges w/ rotation

20m Walking RDL

20m Walking Quad Stretch

20m Knee Pull

20m Gate Opener

+

10 PVC Strict Press

10 PVC Pass Throughs

10 PVC Dead Lifts

10 PVC Ext Rotations (per side)

x 2

+

10 Squat Jumps

10 Mountain Climbers (R/L = 1)

10 Scap Push Ups w/ :03 Pause

x 2

Core Training

Strength Axle (2-3 Laps (40-60m))

Weightlifting

OH Shoulder Mobility:

2:00 Banded OH Shoulder Distraction (per arm)

Shoulder Press (1 x 5 @ 35% )

Shoulder Press (1 x 5 @ 45%)

Shoulder Press (1 x 5 @ 55%)

WOD (Workout of the Day)

Metcon (No Measure)

Partner

“Deck of Cards”

***Full Deck***

Hearts = Wall Balls

Spades = Box Jump/Step Downs

Diamonds = Burpees

Clubs = KBS (2/1.5)
Partners rotate exercises each card***

Mobility

:90 Banded Pigeon Stretch (per leg)

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