07/03/2015

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m

+

4 Laps Skipping

4 Laps Lateral Shuffle

+

:90 Mountain Climbers

:30 Rest

:90 HRPU

:30 Rest

x 2

Weightlifting

Deadlift (Every 3:00 for 9:00 (3 Sets) 2 @ 90-95%)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

Partner 20:00 AMRAP:

“Running Cindy”

Run 400 Meters

5 Pull-Ups

10 Push-Ups

15 Air Squats
Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” Partners then switch roles once the running partner has returned.

***Only score total rounds of Cindy

Mobility

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

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