05/18/2015

C2 – CrossFit

De-Load Week Day 1

Warm-up

(No Measure)

200m Jog

200m Skip

200m Backwards

+

5 Wall Walks

4 Slam Balls

3 Jumping Lunges (per leg)

2 Lap Spider Man Lunges

1 Lap Bear Crawl

Core Training

Tabata Sit Ups (AMRAP – Reps)

Score lowest round

Weightlifting

Bear Complex (1 Complex Every 2:00 for 8:00 (5 Sets))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
(Moderate load: No misses)

WOD (Workout of the Day)

Metcon (No Measure)

24:00 EMOM

Min 1: 50m FW (1.5/1)

Min 2: 10 Burpees

Min 3: 15 Wall Balls

Mobility

2:00 Frog Stretch

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