05/04/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Spider Mans

20m Walking Quad Stretch

20m Walking RDL

+

10 Air Squats w/ Hip Circle

10 Lateral Steps w/ Hip Circle (5/Leg)

10 Scap Push Ups

10 Cobras

Weightlifting

Back Squat (3 @ 70% Every 2:00 for 10:00)

Close Grip Bench (12 Every 2:00 for 8:00 )

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

Every 4:00 for 12:00 (3 sets)

2:00 to Complete

10 Power Cleans (135/95)

In Remaining Time…

Max WB (20/14)

Rest/Walk 2:00

RX+

PC = C&J
(Score is WB)

Mobility

:90 Frog Stretch

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