04/14/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Walking RDL

20m Walking Quad Stretch

20m Spider Man Lunges

20m Gate Openers

+

4:00

5 Primal Pass Throughs

5 Spider Man Lunges

5 Bridge Drills

Weightlifting

(No Measure)

5:00 Power Clean Tech Work

Power Clean (12,10,8,6; rest :90)

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

3:00 AMRAP @ 80-85%

10 DL @ 55%

10 BJ/SD (24/20)

3:00 Rest/Walk

x 3

Mobility

Adductor Smash w/ Barbell or Rumble Roller

:60 per leg

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