05/01/2015

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 (6-9 (per arm); rest :30)

Powell Raises (6-9 (per arm); rest :90 x 4)

Gymnastics

Ring Dips (9-12 @ 1030; rest :90 x 3)

Scaled:

Box Dips 9-12

+

:10 Ring Dip Negative x 3

WOD (Workout of the Day)

Metcon (2 Rounds for reps)

5:00 AMRAP

Run 200m Run

Then AMRAP:

7 KBS (1.5/1)

7 Goblet Squats

Rest/Walk 3:00

5:00 AMRAP

Run 200m Run

Then AMRAP:

7 Thrusters (95/65)

7 Lateral Burpee over Bar

RX+

KBS/GS = (2/1.5)

Thrusters = (135/95)

Mobility

:60 Banded Pigeon Man (per leg)

or

:60 Elevated Pigeon (per leg)

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