06/26/2015

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m

+

4 Laps Skipping

4 Laps Lateral Shuffle

+

:90 Squat Jumps (:03 Pause at bottom)

:30 Rest

:90 HRPU @ 2020

:30 Rest

x 2

Gymnastics

Plank Holds (:60 Hold/:30 Rest x 3)

RX+

Wtd Planks

Weightlifting

Deadlift (Every 2:00 for 8:00 (4 Sets) 3 @ 85%)

WOD (Workout of the Day)

Metcon (Calories)

15:00 EMOM:

Minute 1: 8 Hang Squat Cleans (95/65)

Minute 2: :30 Row for Cal

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

Minute 3: 6-8 Strict Pull-Ups

RX+

HSC = (135/95)

Strict Pull = Weighted
***Score total cals only****

Mobility

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

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