03/02/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Walking Quad Stretch

20m Walking RDL

20m Spider Man Lunges

20m Reverse Lunges w/ Rotation

20m Inch Worm

+

3:00

5 Air Squats w/ :03 Pause

5 Scap Push Ups

5 Scorpions (per side)

Core Training

Hollow Body (Tabata)

RX+

L-Sit Static Hang From Bar

Weightlifting

Back Squat (1 x 10 @ 30-40%)

Front Squat (1 X 5 @ 40-50%)

Front Squat/Back Combo (1 x 20 @ 50-60% (of Front Squat))

Front squat for 8-10 reps

Rack the bar and get into back squat

***However many reps you got on the front squats, you must make up the remaining difference with back squats to hit 20 total reps***

WOD (Workout of the Day)

Metcon (Time)

30-20-10

Wall Balls

Burpees

Mobility

:60 Couch Stretch (per leg)

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