03/23/2015

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)

Weightlifting

Back Squat (1 x 10 @ 40%)

Front Squat (1 X 5 @ 50%)

Front Squat/Back Combo (1 x 20 (Add 5-15 from last week))

WOD (Workout of the Day)

2k Row (Time)

Max Effort 2k Row
Rest 3:00-5:00

800m Run (Time)

Max Effort 800m Run
Scaled: 800m Walk

Mobility

2:00 Frog Stretch

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