06/22/2015

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 Plank Hold

1:00 Rest

1:00 Max Hollow Rocks

1:00 Rest

RX+

Plank = Mountain Climbers

HR = 4-Count Flutter Kicks

Weightlifting

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

WOD (Workout of the Day)

Metcon (Time)

5 RFT

15 Wall Balls (20/14)

10 BJ/SD (24/20)

5 Burpees

RX+

WB = (30/20)

BJ = Wtd Squat Jump (30/20)

Burpee Slam Ball (30/20)

Mobility

:90 Quad/VMO Smash w/ Lax Ball

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