05/12/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Walking RDL

20m Walking Quad Stretch

20m Spider Man Lunges

20m Gate Openers

20m Bear Crawl

+

10 Primal Pass Throughs

10 Spider Man Lunges (5/Leg)

10 Unilateral Bridge Drills (5/Leg)

x 2

Weightlifting

(No Measure)

5:00 Power Clean Tech Work

Power Clean (10:00 Build to HS)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

25:00 @ 75%:

200m FW (1.5/1)

20 Step Ups (24/20)

:30 Side Bridge (R)

:30 Side Bridge (L)

RX+

200m Plate OH Walk (45/25)

200m Run

:60 Elevated Plank

Mobility

Adductor Smash w/ Barbell or Rumble Roller

:60 per leg

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