06/12/2015

C2 – CrossFit

Warm-up

Warm-up (No Measure)

4 Laps Jog

4 Laps Lateral Shuffle

+

1 Lap Butt Kickers

1 Lap Skipping Knee Pulls

1 Lap Karaoke

+

2 Sled Laps (Moderate)

or 2 Laps Strength Axle

Gymnastics

L-Sit (5:00 Practice)

Paralletes/Rings/Dip Bars/L-Hang

Weightlifting

Deadlift (Every 3:00 for 9:00 3 @ 75%)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP @ 75%:

Run 200m

12 Back Squats (95/65)

6 Burpees

RX+

(135/95)

Burpees over Bar
Bar comes from the ground***

Mobility

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

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