03/26/2015

C2 – CrossFit

Warm-up

(No Measure)

200m

+

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 (Time)

@0:00

21-15-9

Dead Lifts (115/75)

Burpee over the bar

****8:00 Time Cap***

Metcon (AMRAP – Reps)

@10:00

Tabata sit ups

Score lowest round

Metcon (Calories)

@16:00

10:00 partner AMRAP

250 row

Metcon (No Measure)

@30:00

12 min EMOM

Min 1- 5 slam balls, 5 slam ball burpees

Min 2 – 10 jump squats with slam ball

Min 3 – 10 TTB or v-ups

Mobility

2:00 Shoulder Smash w/ Barbell

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