05/22/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

6:00 Ring Around the Rosey

Athlete in middle of circle holds plate pinch (35/25) as long as possible. Group around athlete holds squat and passes 20# WB around until athlete drops plates

Gymnastics

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Conditioning

Metcon (AMRAP – Rounds and Reps)

5:00 Partner Relay
Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. Partner 1 does 6 V-Ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to crab walk all the way across the gym upon completion of the V-Ups to tag in their partner.

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

20:00 Partner WOD

400m Run

30 Slam Balls

20 Alt. Mountain Climbers
Alt. movements

Partner A Completes Run….partner B completes SB….Partner A completes Mtn Clmbs….Partner B runs….

Mobility

2:00 Ql/Psoas Smash with Lax Ball

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