04/21/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Walking RDL

20m Walking Quad Stretch

20m Spider Man Lunges

20m Gate Openers

+

2 Rounds for Quality:

5 Primal Pass Throughs

5 Air Squats w/ Hip Circle

5 Single Leg Bridge Drills

5 Bird Dogs (per side)

5 Scorpions (per side)

Weightlifting

(No Measure)

5:00 Power Clean Tech Work

Power Clean (8,6,4; rest 2:00)

Conditioning

Waiter’s Carry (100m (1/.5))

Partner A does 100m Carry

Partner B does 100m Carry

x 3

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

3:00 @ 80-85%

400m Run

Then in remaining time:

1st Round: Max Burpees

2nd Round: Max Wall Balls (20/14)

3rd Round: Max Box Jumps (24/20)

Rest/Walk 3:00

x 3

Metcon (AMRAP – Reps)

River Ruckus Athletes:

:60 Max G20 w/ Axle Bar (95/75)

:60 Rest

:60 100m Sprint w/ 2 Sand Bags (60/40)

:60 Rest

x 5

(60 in sandbag = 3 x 20# SB; 40 in sand bag = 2 15# + 10# SB)

Rest 10:00
Only track # of G2O

Mobility

Hip Smash w/ lax Ball

QL Smash w/ Lax Ball

:60 per leg

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