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