05/08/2015

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 (12-15 (per arm); rest :30)

Powell Raises (12-15 (per arm); rest :90 x 2)

Gymnastics

Ring Dips (12-15 @ 1030; rest :90 x 2)

Scaled:

Box Dips 9-12

+

6-8 DB Skullcrushers; rest :30 x 2

WOD (Workout of the Day)

Metcon (7 Rounds for time)

Every 2:00 for 12:00

5 Heavy KBS (2/1.5)

100m Row Sprint

Mobility

:60 Banded Spiderman Man (per leg)

or

:60 Hip Smash w/ Lax Ball (per leg)

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