05/06/2015

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 (4,4,4,2,2; rest :90)

Weighted Pull-ups (@ 3010 6/5/4/3/2; rest :90)

Scaled:

2 x 10 Ring Rows w/ Weighted Vest

2 x Bent Arm Holds; :30 x 2

2 x 5 Weighted Self-Assisted Pull Ups

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP @ 80-85%

Run 200m

5 BJ/SD (24/20)

10 Sit Ups

15 KBS (1.5/1)

20 Jumping Lunges

RX+

#20 Vest

(Bring one if you have one)

Mobility

2:00 Lat Smash w/ Bar or Foam Roller

Previous Post:

«

Next Post:

»