03/03/2015

C2 – CrossFit

Whole-30 Re-Test*****

Warm-up

(No Measure)

4 Laps Jog

4 Laps Lateral Shuffle

+

20m Walking RDL

20m Walking Quad Stretch

20m Butt Kickers

20m Skipping Knee Pull

+

4:00

5 Primal Pass Throughs

5 Spider Man Lunges

5 Bridge Drills

Weightlifting

(No Measure)

5:00 Hang Clean Tech Work

(Bar only)

Weightlifting

Hang Clean (10:00 Build to HS or 1RM)

Gymnastics

Weighted Pull-ups (3 x 6-8 @ 60% (3010 Tempo))

Scaled:

2 x 6-8 Ring Pulls (3010 Tempo)

2 x 6-8 Standing Back Fly’s

WOD (Workout of the Day)

2015 Whole-30 Challenge WOD (AMRAP – Reps)

5:00 AMRAP

Ascending Ladder

2 KBS

2 Goblet Squats

2 Burpees

4 KBS

4 Goblet Squats

4 Burpees

6 KBS

6 Goblet Squats

6 Burpees

8 KBS

8 Goblet Squats

8 Burpees…………

Mobility

:90 Childs Pose

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