06/09/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

1 Lap Frankensteins w/ Toe Touch

1 Lap Butt Kickers

1 Lap Spider Man Lunges

1 Lap Bear Crawl

+

10 Wall Balls

10 Squat Jumps

10 Wall Balls

10 Mountain Climbers (per side)

Gymnastics

Farmer’s Carry (50m Walk (2/.1) x 3)

(Rest while parter walks)

Weightlifting

5:00 Tech Work on Clean (Full)

Clean (Every 2:00 for 6:00 (3 Sets) 3 Cleans @ 75%)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

1:00 ME WB (20/14)

1:00 Rest

1:00 ME Row/AD (Cals)

1:00 Rest

1:00 ME Box Jumps (24/20)

1:00 Rest

x 2

Mobility

:60 Quad Smash w/ Lax Ball (per leg)

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