04/10/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

10 Hip Circle Squats

10 Hip Circle Lateral Steps (5/Leg)

10 Squat Jumps

10 Push Ups

x 2

+

200m Jog

Weightlifting

Close Grip Bench (Build to HS)

Gymnastics

Ring Dips (6-9 @ 1030; rest :60 x 2)

Scaled:

Box Dips 12-15

+

SA DB Kick Backs 6-8/arm

WOD (Workout of the Day)

Metcon (No Measure)

:15 AD Sprint

Rest 1:45

x 8

Mobility

:60 Banded Pigeon (per leg)

or

:60 Elevated Pigeon (per leg)

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