06/30/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Frankensteins w/ Toe Touch

1 Lap Butt Kickers

1 Lap Spider Man Lunges

1 Lap Bear Crawl

+

:60 Quad Smash w. Barbell

(per leg)

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

100m OH Plate Carry (45/25)

5 Wall Walks

(Time Cap each round at 4:30)

RX+

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

400m Run

100m FW (2/1.5)

10 HSPU

Mobility

:60 Banded OH Distraction

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