08/10/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Walking Quad

Lap Spider Man Lunges

Lap Frankenstein w Toe Touch

Lap Gate Openers

+

2 Rounds:

10 Squats w/ Hip Circle

10 Lateral Lunges w/ Hip Circle (per side)

3 Hawaiian Squats (per leg)

:30 Squat Rack Therapy

Conditioning

Metcon (4 Rounds for reps)

2 Rounds:

:75 ME Walking Lunges

:60 Recovery

:75 ME Hanging Knee Raises

:60 Recovery

RX+

Wtd. Walking Lunges = 20/10

HKR = T2B

Weightlifting

Back Squat (20 Reps)

No more than 3 attempts***

(Add 5-10# from last session)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

5 Power Cleans (95/65)

5 HRPU

RX+

PC = (135/95)
5:00 Rest/Walk

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

10 Wall Balls (20/14)

10 Burpees

Mobility

:90 Wall Olympic Squat Therapy

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