06/01/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Lateral Shuffle

2 Laps Skip

2 Laps Backwards

+

20m Walking Lunges

20m Gate Openers

20m Walking Quad Stretch

20m Frankensteins w/ toe touch

+

10 Air Squats w/ Hip Circle

10 Lateral Steps w/ Hip Circle

10 Scap Push Ups

10 Scorpions (per side)

Conditioning

Metcon (6 Rounds for reps)

Every 4:00 for 12:00 (3 Rounds):

1:00 Max Single Unders

1:00 Rest

1:00 Max Hollow Rocks

1:00 Rest

RX+

DU

Weightlifting

Front Squat (12:00 to Build to 5RM)

WOD (Workout of the Day)

Metcon (Time)

15-12-9-6-3

Power Clean (115/75)

Wall Ball (20/14 to 10/9)

RX+

Power Snatch (115/75)

Wall Ball (30/20)

Mobility

:90 Couch Stretch (per leg)

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