04/30/2015

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Skip

20m Reverse Lunges

20m Gate Openers

20m Spider Man Lunges

20m Inch Worms

+

10 Air Squats w/ Hip Circle

10 Diver Bombers

10 Bird Dogs (per side)

10 Cobras

10 Primal Pass Throughs

WOD (Workout of the Day)

Metcon (4 Rounds for time)

Every 8:00 for 32:00

Run 800 Meters

15 Burpees

30 KBS (1.5/1)

RX+

Run 800m

15 Burpee Pull Ups

30 Alt. KB Snatches (15 R/15 L)
(Scale 800 to 400 if over 5:00)

Mobility

Corpse Stretch 2:00

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