07/15/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

:30 Aqua Mans

:30 Plank

:30 Bird Dogs

:30 Plank

:30 Bow and Bends

:30 Plank

:30 Childs Pose

x 2

Core Training

Tabata Hollow Body (Static Hold) (No Measure)

Weightlifting

Push Press (1 x 10 @ 40%)

Push Press (1 x 10 @ 50%)

Push Press (1 x 10 @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 EMOM

50m FW (1.5/1)

2 Burpees

***Add 2 burpees each minute until unable to complete full round assigned in that minute….

Min 1 50m FW + 2 Burpees

Min 2 50m FW + 4 Burpees

Min 3 50m FW + 6 Buprees….
Immediately upon elimination from this WOD move right into….

Metcon (AMRAP – Reps)

2:00 Max Effort KBS (1.5/1)

Mobility

2:00 Corpse Stretch

Previous Post:

«

Next Post:

»