07/24/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Butt Kickers

Lap Gate Openers

Lap Spider Man Lunges

Lap Lateral Lunges

+

10 Air Squats w/ Hip Circle

10 Lateral Steps w/ Hip Circle (per side)

10 PVC Pass Throughs

10 PVC Strict Press

x 2

Conditioning

Metcon (Weight)

8 RLESS (per leg)

Rest :60

8 Hawaiian Squats (per leg w/ rack)

Rest :60

10 Front Squats Bus Drivers (per side)

Rest :60

x 3
List weight used in per arm for RLESS

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

15 WB (20/14 to 10’/9′)

50m Run w/ WB

10 Alt. Walking Lunges (Unweighted)

RX+

12 WB (30/20 SB to 10’/9′)

50m Run w/ SB

10 Alt. OH Walking Lunges w/ SB (30/20)

Mobility

Hip Smash w/ Lax ball (:90 per side)

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