04/28/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Walking RDL

20m Walking Quad Stretch

20m Spider Man Lunges

20m Gate Openers

+

4:00

5 Primal Pass Throughs

5 Spider Man Lunges

5 Bridge Drills

Weightlifting

(No Measure)

5:00 Power Clean Tech Work

Power Clean (4,4,3,3; rest :90)

WOD (Workout of the Day)

Metcon (No Measure)

At aerobic pace:

1:00 Row

1:00 Hollow Rocks/Body

1:00 Walking Lunge

1:00 OH KB/Plate Walk

1:00 Plank (or FLR on Rings)

x 4

Mobility

Adductor Smash w/ Barbell or Rumble Roller

:60 per leg

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