04/23/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Reverse Lunges

20m Spider Mans

20m Gate Openers

20m Walking RDL

20m Walking Quad

20m Butt Kickers

20m Skipping High Knee Pull

+

10 Bird Dogs (per side)

10 Dive Bombers

10 Shoulder Reach Throughs (per side)

WOD (Workout of the Day)

Metcon (4 Rounds for reps)

Starting at 0:00

6:00 AMRAP:

10 Pull Ups

15 Push Press (115/75) (From the Ground)

20 KBS (1.5/1)

At 10:00:

6:00 AMRAP:

Row 1000 Meters

Max Reps of Burpees Over the Erg

At 20:00

6:00 AMRAP:

Run 800 Meters

20 T2B or Hanging Knee Raises

Max Reps of Air Squats

At 30:00

Tabata Hollow Rocks

Mobility

2:00 Corpse Stretch

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