06/29/2015

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 (4 Rounds for reps)

Every 4:00 for 8:00 (2 Rounds):

1:00 Max Single Unders

1:00 Rest

1:00 Max Burpees to a Plate

1:00 Rest

RX+

SU = DU

Burpees over Hurdle/Bar

Weightlifting

Front Squat (3 x 2 (Add 5-15# From Last Week))

WOD (Workout of the Day)

Metcon (Time)

3 RFT

12 Power Clean (95/65)

12 Sit Ups

12 Lunges (per leg)

RX+

PC (135/95)

Sit Ups = T2B

Lunges = Plate OH Lunges (45/25)

Mobility

:60 Psoas/QL Band Smash w/ Lax Ball (per side)

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