06/19/2015

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m

+

4 Laps Skipping

4 Laps Lateral Shuffle

+

:90 Air Squats

:30 Rest

:90 Mountain Climbers

:30 Rest

x 2

Gymnastics

Hollow Rocks (Tabata)

Weightlifting

Deadlift (Every 2:00 for 8:00 (4 Sets) 3 @ 80%)

WOD (Workout of the Day)

Metcon (Calories)

Every minute, on the minute, for 15 minutes:

Minute 1: 8-10 Burpee BJ (24/20)

Minute 2: :30 Row for Cal

(start the row at :15 finish @ :45)

Minute 3: 6-8 Strict Pull-Ups
***Score total cals only****

Mobility

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

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