03/30/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Waking Lunges w/ Rotation

20m Walking Quad Stretch

20m Walking RDL

20m Gate Openers

20m Spider Man Lunges

+

10 Air Squats w/ Hip Circle

10 Lateral Steps w/ Hip Circle (5/leg)

10 Scap Push Ups

10 Bow and Bends

10 Primal Pass Throughs

10 SL Bridge Drills

Core Training

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round
RX+

Tabata Strict K2E (AMRAP – Reps)

Weightlifting

Goblet Squat ([email protected]; rest :60 x 3)

WOD (Workout of the Day)

Metcon (No Measure)

9:00 Partner AMRAP @ Aerobic Pace

20 Alt. Walking Lunges

15 HRPU

10 KBS (1.5/1)

Alt sets: Partner A does WL, Partner B does WL, Parter A does HRPU, Partner B does HRPU…
Rest 1:00

Metcon (No Measure)

9:00 Partner AMRAP @ Aerobic Pace

20 Air Squats

5 Wall Walks

200m Jog

Alt sets: Partner A does AS, Partner B does AS, Parter A does WW, Partner B does WW, both athletes run together….
Rest 1:00

Metcon (No Measure)

9:00 AMRAP @ Aerobic Pace

100m Suitcase Carry (1.5/1)

10 No Push Up Burpees

All team members working at one time.

Mobility

Couch Stretch

:60/leg

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