08/04/2015

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 Front Leaning Rest (No Measure)

RX+

Feet Elevated (20″ box)

Weightlifting

Thruster (Every 2:00 for 6:00 (3 Sets) @ 85%)

WOD (Workout of the Day)

Metcon (4 Rounds for time)

Every 5:00 for 20:00 (4 Sets)

600m Run

20 UB Russian KBS (1.5/1)

RX+

KBS = (2/1.5)
***Run 400m, then 200m

***If scaling to row 600m Run = 750m Row***

Mobility

2:00 QL Smash w/ Lax Ball

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