08/07/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Backwards Jog

Lap Frankensteins w/ Toe Touch

Lap Gate Openers

Lap Spider Man Lunges

Lap Broad Jump

+

10 Air Squats w/ Hip Circle

10 Lateral Steps w/ Hip Circle (per side)

10 Scap Push Ups

10 Shoulder Reach Throughs

10 Cobras

x 2

Conditioning

Metcon (Weight)

12 RLESS (per leg)

Rest :60

12 Barbell Bicep Curls @ 2020 (45/35)

Rest :60

12 Unsupported L-Sit Presses

Rest :60

x 2
List weight used in per arm for RLESS

WOD (Workout of the Day)

Metcon (No Measure)

10:00 EMOM

100m Wtd. Sprint (20/10)

7 HRPU

7 Sit Ups

RX+

100m Sprint (45/25)

4 T2B/2CTB/1 Bar MU or

4 T2B/3CTB/2PU

**Complete all each minute**

Mobility

Banded Hip Flexor Stretch (Int Rotate Hip)

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