06/15/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

1 Lap Walking Lunges

1 Lap Gate Openers

1 Lap Walking Quad Stretch

1 Lap Frankensteins w/ toe touch

1 Lap Bear Crawl

+

10 Air Squats

10 Air Squats w/ :03 Pause

10 Squat Jumps

+

:60 Spider Man Lunge (per leg)

Conditioning

Metcon (6 Rounds for reps)

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

1:00 Max HRPU

1:00 Rest

1:00 Max V-Ups

1:00 Rest

RX+

EROM Push Ups

T2B/GHD

Weightlifting

Front Squat (3 x 5 (Add 5-15# From Last Week))

WOD (Workout of the Day)

Metcon (Time)

5 RFT:

15 Russian KBS (1.5/1)

15 Burpees to Plate

RX+

Russian = American

Bar Facing Burpees

Mobility

:90 Quad/VMO Smash w/ Lax Ball

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