07/27/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Lateral Shuffle

Lap Butt Kickers

Lap Skipping Knee Pulls

Lap Walking Quad

Lap Spider Man Lunges

Lap Lateral Lunges

+

10 Squats w/ Hip Circle

10 Lateral Lunges w/ Hip Circle (per side)

10 Scap Push Ups

10 Scorpions

+

**********************

2:00 Lesson on Chalk & How to Use **********************

Conditioning

Metcon (AMRAP – Reps)

:45 ME OH Walking Lunges (45/25)

:45 Recovery

:45 ME Hanging Knee Raises

:45 Recovery

x 3

Weightlifting

Back Squat (20 Reps @ 75-80% of 5RM)

WOD (Workout of the Day)

Metcon (Time)

21-15-9

Clean (Squat) (95/65)

Burpees

RX+

Clean = (135/95)

Burpee over Bar

Mobility

:60 Hip Smash w/ Lax Ball (per leg)

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