08/14/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Backwards Jog

Lap Frankensteins w/ Toe Touch

Lap Gate Openers

Lap Spider Man Lunges

+

2 Rounds

10 Air Squats w/ Hip Circle

10 Lateral Steps w/ Hip Circle (per side)

10 Scap Push Ups

10 Shoulder Reach Throughs

10 Cat/Cows

Conditioning

Metcon (Weight)

2 Rounds:

15 RLESS (per leg)

Rest :60

15 Wtd. Bus Drivers (R/L = 1)

Rest :60

:60 Wtd Plank Holds

Rest :60
List weight used in per arm for RLESS

WOD (Workout of the Day)

Metcon (Time)

5 Rounds for Total Time:

20 UB Russian KBS (1.5/1)

Rest :30

8 Elevator Goblet Squats (1.5/1)

Rest :30

8 UB Pulls

(S/A KB Row or Ring Rows or PU)

Rest :30

RX+

5 RFT

20 UB Russian KBS (2/1.5)

8 Elevator Goblet Squats (2/1.5)

8 Pull Ups

Mobility

:60 Banded or Elevated Pigeon Stretch (per leg)

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