04/15/2015

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 (9-12; rest :90 x 3)

Weighted Pull-ups (@ 3010 12,10,8,6; rest :90)

Scaled:

25 Weighted Ring Rows (Accumulate)

:05 Negative Chin Up Hold x 3

5 Self-Assisted Pull Ups x 3

WOD (Workout of the Day)

Metcon (No Measure)

10 KBS (1.5/1)

:15 AD Sprint

Rest/Walk 2:00

x 8

Mobility

2:00 Quad Smash w/ Bar or Foam Roller

Previous Post:

«

Next Post:

»