04/08/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Walking Lunges

20m Frankenstein’s (w/ toe touch)

20m Gate Openers

20m Walking Quad Stretch

+

10 Bow & Bends

10 Scap Push Ups

10 Scap Pull Ups

x 2

+

:60 Childs Pose

Weightlifting

Push Press (12-15; rest :90 x 2)

Weighted Pull-ups (Build to HS (10:00))

Scaled:

10 Ring Pulls @3010; rest :30

5 SA KB Row (per arm); rest :60

10 :03 Negative Chin Ups

x 2

WOD (Workout of the Day)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Mobility

2:00 Lat Smash on Bar/Foam Roller

Previous Post:

«

Next Post:

»