07/28/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Karaoke

Lap Gate Openers

Lap Frankenstein’s W/ Toe Touch

Lap Walking Quad Stretch

Lap Reverse Lunges w/ Rotation

+

:60 Childs Pose

+

:60 Partner Assisted OH Stretch on Box

Core Training

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round

Weightlifting

Thruster (Every 2:00 for 8:00 (4 Sets) @ 75%)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

With a running clock…

@ 0:00

5:00 AMRAP

5 HRPU

10 Push Press (75/55)

15 Air Squats
Then…[email protected] 10:00

1K Row (Time)

Mobility

2:00 QL Smash w/ Lax Ball

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