03/10/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

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 (3 x 4 @ 70-75% )

Mobility

2:00 Corpse Stretch

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

:90 Row (Cals)

:30 Rest

:90 Mountain Climbers

:30 Rest

:90 KBS (1.5/1)

:30 Rest

3 Rounds

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