07/13/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

200m Skip

200m Backwards

+

10 Partner Burpees

10 Partner Push Ups

10 Partner Sit Ups

x 2

Metcon

Metcon (No Measure)

4 Rounds:

:20 Left Plank

:20 Right Plank

:20 Plank

:20 Hollow Body

:20 Rest

Weightlifting

Back Squat (1 x 10 @ 40%)

Back Squat (1 x 10 @ 50%)

Back Squat (1 x 10 @ 60%)

Metcon

Metcon (No Measure)

No Clock: De-Load Week

Partner

15-12-9-6-3-6-9-12-15

Air squats

Push ups

Pull Ups

Buy Out:

400m run
Partner A does 15 Squats….Partner B does 15 Push Ups…..Partner A does 15 Pull Ups…Partner B does 12 Squats…Partners A does 12 Push Ups….Partner B does 12 Pull Ups…..

Mobility

Foam Roll or Lax Ball Smash T-Spine

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