04/03/2015

C2 – CrossFit

De-Load Week

Warm-up

Animal Warm Up (No Measure)

100m Jog:

+

5 Rounds:

10m Bear Crawl

10m Inch Worm

10m Alligator Crawl

10m Duck Walk
10 Hip Circle Squats

10 Lateral Step w/ Hip Circle

+

10 PVC Pass Throughs

10 Band Pull Aparts

10 Scap Pulls

Conditioning

Kettle Bell Swings (:30 Swings/:30 Rest x 3)

Mark KB Weight

WOD (Workout of the Day)

Metcon (No Measure)

Partner 5:00 @ Aerobic Pace

100m Run

7 WB

7 Sit Ups

Rest Walk 3:00

Partner 5:00 @ Aerobic Pace

100m Run

7 HRPU

7 KBS

Rest/Walk 3:00

x 2

**Partner Holds Plank while other completes round

Mobility

:60 Couch Stretch (per leg)

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