08/12/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Laps Skipping

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

1 Lap Spider Man

1 Lap Bear Crawl

+

10 Squat Jumps

+

10 Air Squats w/ Hip Circle

10 Scap Push Ups

10 Bird Dogs (per side)

10 Cat/Cows

Conditioning

Double-Unders (:30 ME/:30 Rest x 3)

Weightlifting

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

WOD (Workout of the Day)

Metcon (No Measure)

12:00 EMOM

8 Russian KBS (1.5/1)

8 Box Jump/Step Downs (24/20)

RX+

8 Pull Ups

8 Burpees

Mobility

:60 QL Smash w Lax Ball (per side)

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