08/11/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Gate Openers

Lap Frankenstein’s W/ Toe Touch

Lap Walking Quad Stretch

Lap Reverse Lunges w/ Rotation

Lap Spider Man Lunges

+

:90 Childs Pose (:30 Fwrd/:30Left/:30Right)

+

:60 Banded OH Distraction (per arm) or

:60 Banded Wrist Mobility (per arm)

Core Training

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Weightlifting

Thruster (2 Every 2:00 for 6:00 (3 Sets) @ 90%)

WOD (Workout of the Day)

Metcon (Time)

5 RFT

10 Push Press (95/65)

30 DU (90 SU)

RX+

PP = (115/75)

Mobility

:60 Shoulder Smash w/ BB

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