03/05/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jogging

+

20m Skipping

20m Skipping High Knee

20m Butt Kickers

20m Lateral Shuffle

+

10 Squat Jumps

10 Push Ups

10 Rocking Sumo Squats

10 Bow and Bends

WOD (Workout of the Day)

Deadlift (Use to Find 60% for WOD 1)

***Do not score here***

Metcon (AMRAP – Reps)

@0:00

10 minute AMRAP

Ladder… Increase by 3 reps each round

3 box jump step downs

3 deadlifts

6 box jump step downs

6 deadlifts…

(DL @ 60%)

Metcon (AMRAP – Reps)

@14:00

Tabata hollow body

Score lowest round

Metcon (No Measure)

@20:00

18 minute EMOM

Min 1- 10 wall balls (20/14)

Min 2- 15 kbs (1.5/1)

Min 3- 5 pulls ups (10 ring rows)+ 5 burpees

Metcon (AMRAP – Reps)

@40:00

2 min AMRAP

Max flutter kicks (r/l = 1)

Mobility

2:00 T-Spine Roll Out

or

2:00 T-Spine Smash w/ Lax Balls

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