05/05/2015

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 (3,3,2,2; rest 2:00)

Conditioning

Farmer’s Carry (200m (1/.5))

Partner A does 200m Carry

Partner B does 200m Carry

x 4

WOD (Workout of the Day)

Metcon (6 Rounds for time)

5 DL (135/95)

5 Burpees Over Bar AFAP

Rest/Walk 2:00

x 6

RX+

(225/155)

Mobility

Adductor Smash w/ Barbell or Rumble Roller

:60 per leg

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