06/03/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Lateral Shuffle

4 Laps Skipping

+

10 Air Squats

8 Air Squats w/ :03 Pause

6 Squat Jumps

4 Wall Walks

2 Laps Sled Push (Light)

or

(2 Laps Strength Axle)

Gymnastics

Weighted Pull-ups (8:00 Build to HS)

If no PU:

10 Scap Pulls

10 SA KB Rows

:05-:10 Negatives x 3

Weightlifting

Push Jerk (10:00 Build to HS)

or

Split Jerk

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200m Run

12 Alt Front Rack Walking Lunges (95/65)

RX+

(135/95)
(Bar comes from the ground)

(6R/6L)

Mobility

:90 Quad Smash w. Lax Ball or Barbell (per leg)

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