02/26/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Skip

20m Lateral Shuffle

20m Spider Man Lunges

20m Walking Quad Stretch

20m Walking RDL

20m Gate Open Openers

+

5 Squat Jumps

5 Mountain Climbers (R/L = 1)

5 Scorpions (per side)

x 2

+

:60 Russian Baby Maker Hold

WOD (Workout of the Day)

At Home WOD***

Metcon (Time)

10 Rounds for Time:

15 Air Squats

10 Burpees

5 Push Ups

WOD (Workout of the Day)

Metcon (No Measure)

Partner WODs:

Starting at 0:00

Buy in: 800m run or 1k row

(No score, the faster you are, the more time to recover before wod 2 ;))

Metcon (No Measure)

Starting at 6:00

21-15-9

HRPU (rx+ HSPU)

Jump Squats

Partner A completes 21 HRPU and 21 Jump Squats; Partner B completes 21 HRPU and 21 jump squats…

Metcon (No Measure)

Starting at 12:00

10 minute EMOM (partners alternate working minutes)

10 OH weighted lunges (25/45) (R/L = 1) then max burpees on plate

Metcon (No Measure)

Starting at 23:00 – both partners working

Tabata mountain climbers(r/l = 1)

Tabata TTB/V-ups

Mobility

2:00 Olympic Wall Squat Therapy

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