03/19/2015

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)

Metcon (AMRAP – Rounds and Reps)

@0:00

10:00 AMRAP

20 no push up burpees

400m run

20 box jumps/step downs (24/20)

Metcon (No Measure)

@14:00

Tabata hollow body

Metcon (No Measure)

@20:00

10 min EMOM

5 wall balls (30/20)

+ 1 slam ball burpee

*add 1 slam ball burpee each round

Metcon (Time)

@32:00

3 rounds:

20m plate carry (45/25)

20 weighted OH lunges

20 plate push press

***7:00 Time Cap***

Metcon (AMRAP – Reps)

@40:00

2 min AMRAP

Max effort flutter kicks (r/l = 1)

Mobility

2:00 Corpse Stretch

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