08/03/2015

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

Conditioning

Metcon (AMRAP – Reps)

:60 ME Elevator Goblet Squats (1.5/1)

:60 Recovery

:60 ME Wtd Russian Twists (20/10)

:60 Recovery

x 2

Weightlifting

Back Squat (20 Reps)

(Add 5-10# from last week’s 75-80%)

WOD (Workout of the Day)

Metcon (Time)

10-1

DL (135/95)

1-10

Box Jumps (24/20)

RX+

DL = (185/135)

BJ = HSPU

Mobility

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

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