04/22/2015

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 (6-9; rest :90 x 4)

Weighted Pull-ups (@ 3010 10,8,6,4; rest :90)

Scaled:

1 x 10 Ring Rows @ 3010

2 x 8-10 Scap Pulls

2 x 8-10 Self-Assisted Pull Ups

WOD (Workout of the Day)

Metcon (No Measure)

:30 Work

4 KB Thrusters (1.5/1)

In Remaining Time:

Max AD Sprint

Rest/Walk 1:30

x 7

Mobility

2:00 Lat Smash w/ Bar or Foam Roller

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