06/23/2015

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

+

:60 per arm:

Banded Front Rack

or

Tricep Smash

Weightlifting

5:00 Tech Work on Clean (Full)

Clean (3 x 3 (Add 5-15# from last week))

WOD (Workout of the Day)

Metcon (4 Rounds for time)

Every 5:00 for 20:00 (4 Sets)

400m Run

20 Russian KBS (1.5/1)

80 Single Unders

(Time Cap each round at 4:30)

RX+

Every 5:00 for 20:00 (4 Sets)

400m Run

20 Russian KBS (2/1.5)

40 Dubs

Mobility

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

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