07/29/2015

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

Pull-ups (5:00 Practice)

If you have efficient Pull Ups then 5:00 EMOM 10-12 Pull Ups

Weightlifting

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

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

:60 WB (20/14 to 10’/9′)

:60 Step Ups/Step Downs (24/20)

:60 Single Unders

:60 Rest/Walk

x 5

RX+

WB = American KBS (2/1.5)

Step Ups = Burpee Box Jumps

SU = DU

Mobility

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

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