04/29/2015

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 (6,6,4,4; rest :90)

Weighted Pull-ups (@ 3010 8,6,4,2; rest :90)

Scaled:

2 x 15 Ring Rows @ 3010

2 x Max Effort Static Hang rest :60 btw

2 x 8 Bent Over Rows w/ KB

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

For total repetitions

:60 AMRAP – Slam Balls (30/20)

Rest :60

:60 AMRAP – Burpee Box Jumps (24/20)

Rest :60

:60 AMRAP – Row (Cals)

Rest :60

x3

Mobility

2:00 Quad Smash w/ Bar or Foam Roller

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