08/19/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

1 Lap Bear Crawl

1 Lap Spider Man

1 Lap Lunges w/ Rotation

1 Lap Inch Worms

+

10 Elevator Air Squats

+

10 Air Squats w/ Hip Circle

10 Scap Push Ups

10 Bird Dogs (per side)

10 Cat/Cows

Conditioning

Supermans (:30 ME/:30 Rest x 3)

Weightlifting

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

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

3 Rounds:

:60 ME Row (Cals)

:30 Rest

:60 ME Russian KBS (1.5/1)

:30 Rest

:60 ME HRPU

:30 Rest

RX+

Russian = American KBS

HRPU = HSPU

Mobility

:60 Pec Smash w Lax Ball (per pec)

or

:60 Banded Lateral Opener (per arm)

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