07/10/2015

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m

+

4 Laps Skipping

4 Laps Lateral Shuffle

+

:90 Goblet Squats @2020

:30 Rest

:90 Walking Lunges @ 2020

:30 Rest

x 2

Weightlifting

Deadlift (12:00 Build to HS)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP:

9 Box Jumps (24/20)

9 Front Squat (75/55)(From Ground)

9 HRPU

RX+

BJ = Burpee Box Jumps

Push Press = Thruster (95/65)

HRPU = Ring Dips

Mobility

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

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