08/18/2015

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

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round

Weightlifting

Thruster (2 Every 2:00 for 6:00 (3 Sets) @ 95+%)

WOD (Workout of the Day)

Metcon (4 Rounds for time)

Every 5:00 for 20:00 (4 Sets)

400m Run

9 DL (95/65)

6 HPC (95/65)

3 S20 (95/65)

RX+

(135/95)

Mobility

:60 Quad Smash w/ BB (per leg)

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