08/17/2015

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:

:90 ME Slam Balls (20/10)

:60 Recovery

:90 ME Mountain Climbers (R/L=1)

:60 Recovery

Weightlifting

Back Squat (20 Reps)

No more than 3 attempts***

(Add 5-10# from last session)

WOD (Workout of the Day)

Metcon (Time)

21-15-9

Front Squat (95/65)

Burpee to Plate

RX+

FS = OHS (95/65)

Burpee over Bar

Mobility

:60 Banded Spider Man Lunges (per leg)

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