05/27/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

5 Air Squats

5 Air Squats w/ :03 Pause

5 Squat Jumps

x 2

+

20m Bear Crawl

20m Duck Walk

20m Lateral Lunges

Conditioning

Metcon (6 Rounds for reps)

1:00 ME WB (24/20)

1:00 Rest

1:00 ME Flutter Kicks (R/L = 1)

1:00 Rest

x 3

RX+

WB = (30/20)

FK = T2B

Weightlifting

Strict Press + Push Press + Push Jerk (3.3.3; rest 2:00)

**Bar starts on the ground

Moderate Load

Not a 3RM

WOD (Workout of the Day)

Metcon (6 Rounds for reps)

1:00 ME KBS (1.5/1)

1:00 Rest

1:00 ME Goblet Squats (1.5/1)

1:00 Rest

x 3

RX+

KBS = Alt. KB Snatches (R/L=1)

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