04/16/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jogging

2 Laps Lateral Shuffle

2 Laps Skipping

+

20m Spider Man Lunges

20m Inch Worms

20m Walking RDL

20m Gate Openers

+

10 Squats w. Hip Circle

10 Lateral Steps/side w. Hip Circle

10 Dive Bombers

10 Bird Dogs per side

WOD (Workout of the Day)

Tabata Sit Ups (AMRAP – Reps)

Score lowest round
Rest 5:00

Metcon (8 Rounds for time)

Partner WOD

Every 2:00 for 32:00

(Alternate Rounds-8 Per Person)

Row 250

15 Slam Balls (30/20)
Record time for each of your own rounds***

*Alternate Rounds between athletes

* 8 total rounds will be scored

Mobility

2:00 Frog Stretch

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