04/06/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Spider Mans

20m Walking Quad Stretch

20m Walking RDL

+

10 Air Squats w/ Hip Circle

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

10 Scap Push Ups

10 Cobras

Weightlifting

Back Squat (10:00 Build to HS)

Back Squat (NME Tester) (AMRAP – Reps)

AMRAP 85% of BS 1RM

Conditioning

Tabata Push Ups (AMRAP – Reps)

Score lowest round only

WOD (Workout of the Day)

Metcon (14 Rounds for reps)

:30 Row (Cals)

:30 Rest

:30 WB (20/14)

:30 Rest

x 7
SufferFest

Sub:

:30 KBS

:30 Rest

:30 BJ

:30 Rest

:30 T2B (Sit Ups)

:30 Rest

:30 Burpee to Plate

:30 Rest

:30 WB

:30 Rest

x 2

Mobility

:90 Frog Stretch

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