05/13/2015

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

+

:60 Banded OH Distraction

+

:60 Childs Pose

Weightlifting

Push Press (Build to HS)

Weighted Pull-ups (Build to HS)

Scaled:

3 x 15 Ring Rows w/ Weighted Vest

5 x 5 Self-Assisted Pull Ups w/ Vest

+

1 ME Chin Over Bar Hold

WOD (Workout of the Day)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Time Cap 15:00

Mobility

2:00 Quad Smash w/ Bar or Foam Roller

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