07/22/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jogging

2 Laps Skipping

2 Laps Lateral Shuffle (2 In/2 Facing Out)

1 Lap Inch Worms

1 Lap Duck Walk

1 Lap Bear Crawl

+

10 Air Squats w/ Hip Circle

10 Scap Push Ups

10 Bird Dogs (per side)

10 PVC Pass Throughs

x 2

Double-Unders (5:00 Practice)

If you have efficient Dubs then 5:00 EMOM 20-30 UB Dubs

Weightlifting

Floor Press (12:00 Build to HS)

WOD (Workout of the Day)

Metcon (Time)

30 Russian KBS(1.5/1)

15 Burpees

24 KBS (1.5/1)

12 Burpees

18 KBS (1.5/1)

9 Burpees

RX+

Russian = American Swings

Mobility

:90 Posterior Delt Smash w/ Lax Ball (per side)

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»