06/05/2015

C2 – CrossFit

Warm-up

Super Hero Warm Up (No Measure)

400m Jog

+

4 Mins @ Medium Pace:

10 Super Mans

10 Spider Mans

10 Aqua Mans (per side)

Gymnastics

Kipping Practice

Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.
or Butterfly Practice

Weightlifting

Deadlift (10:00 Build to HS)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP @ 75%

50m Waiters Carry (1.5/1)

20 SA KBS (10R/10L)

50m Suitcase Carry

20 Goblet Squats

400m Run

RX+

SA KBS = Alt SA KB Snatch

GS = SA KB Clean & Jerk

Mobility

:90 Hip Smash w/ Lax Ball (Per Side)

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