08/21/2015

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:

18 RLESS (per leg)

Rest :60

12 Med Ball or Foam Roller Hamstring Curls

Rest :60

100m FW (Heavy)

Rest :60
List weight used in per arm for RLESS

WOD (Workout of the Day)

Metcon (5 Rounds for reps)

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

2:00 AMRAP

10 Wall Balls (20/14)

10 Box Jump/Step Downs (24/20)

10 Burpees

2:00 Rest/Walk

RX+

2:00 AMRAP

10 Alt. KB G20 (1.5/1)

20 Burpee Box Jumps (24/20)

2:00 Rest/Walk

Mobility

:90 Banded Hamstring Stretch (per leg)

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