04/24/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

10 Hip Circle Squats

10 Hip Circle Lateral Steps (5/Leg)

10 Squat Jumps

10 Push Ups

x 2

+

200m Jog

Weightlifting

Dumbbell External Rotations (12-15 (per arm); rest :30)

Powell Raises (12-15 (per arm); rest :90 x 3)

Gymnastics

Ring Dips (6-9 @ 1030; rest :90 x 4)

Dip Progression:

5-8 Close Grip Push Ups; rest :30 x 2

5-8/arm DB Kick Backs; rest :30 x 2

:05-:20 Hold Top of Dip; rest :30 x 3

WOD (Workout of the Day)

Metcon (5 Rounds for calories)

:45 Row @ 97%

Rest/Walk 3:00

x 5

Metcon (No Measure)

River Ruckus Athletes:

Warm Up w/ Group

+

5:00 “Play” w/ Axle Bar

+

5:00 “Play” w/ Sand Bags + WB

+

15:00 Z1 on AD

+

20:00 Mobility

(Focus: Ankles/Calves/Hips/Shoulders)

Mobility

:60 Banded Pigeon Man (per leg)

or

:60 Elevated Pigeon (per leg)

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