03/31/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

200m Skip

200m Backwards

+

10 Birddogs (per side)

10 Fire Hydrants (per side)

1:00 Banded Hamstring Stretch (per leg)

x 2

+

2:00 Ankle Smash w/ Barbell

2:00 Forearm Smash w/ Lax Ball

Conditioning

Metcon (No Measure)

L-Hang from Bar

:30 On/:30 Off

x 6

Scaled:

Hollow Hold

Metcon (No Measure)

W/ a Partner

10 Box Jump Overs (24/20)

x 5
Partner A does 10….Partner B does 10….

WOD (Workout of the Day)

Metcon (No Measure)

30:00 @ Aerobic Pace

1:00 Row

1:00 Side Bridge (:30R/:30L)

1:00 Box Step Ups (24/20)

1:00 Hollow Body Holds

1:00 Bear Crawl

Mobility

Forearm and Lat Smash w/ Barbell or Lax Ball

2:00 Per Arm

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