04/20/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Spider Mans

20m Walking Quad Stretch

20m Walking RDL

+

10 Air Squats w/ Hip Circle

10 Lateral Steps w/ Hip Circle (5/Leg)

10 Scap Push Ups

10 Cobras

Weightlifting

Back Squat (3 @ 65%; rest :60 x 7)

Close Grip Bench (8 EMOM for 8:00)

WOD (Workout of the Day)

Metcon (Time)

6 RFT:

10 Slam Balls (30/20)

10 HRPU

10 Lunges (5/leg)

Rest :60

RX+

9-8-7-6-5-4-3-2-1

FS @ 85%

Strict HSPU

Box Jump (30/24)

*FS from ground
Record total time (including rest)

Mobility

:90 Frog Stretch

Metcon (Time)

River Ruckus Athletes:

5 RFT

200m Row

5 UB Pull Ups

5 Box Jump Overs

5 Burpees to 3 45# Plate Stacked

5 DL (155/115)

25 UB Single Unders

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