07/31/2015

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)

10 RLESS (per leg)

Rest :60

8 Med Ball Hamstring Curls

Rest :60

50m Waiters Carry (25R/25L)

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

100m Run

100m SA Suitcase Carry (50mR/50mL)

5 Wall Walks

RX+

9:00 AMRAP

200m Sprint

10 HSPU

10 UB WB (20/14)

**If you fail to complete 10 reps UB you must start set over**

Mobility

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

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