08/05/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Laps Jogging

2 Laps Skipping

2 Laps Lateral Shuffle (2 In/2 Facing Out)

1 Lap Spider Man

1 Lap Bear Crawl

+

10 No Push Up Burpees

+

10 Air Squats w/ Hip Circle

10 Scap Push Ups

10 Bird Dogs (per side)

10 PVC Pass Throughs

x 2

Flutter Kicks (:30 ME/:30 Rest x 3)

Weightlifting

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

WOD (Workout of the Day)

Metcon (4 Rounds for reps)

Every 4:00 for 16:00 (4 Sets)

2:00 AMRAP

5 G20 (95/65)

5 Burpees

2:00 Rest/Walk

RX+

G20 (135/95)

Burpees over Bar

Mobility

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

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