08/24/2015

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:

2:00 ME WB (20/14)

:60 Recovery

2:00 ME Sit Ups

:60 Recovery

Weightlifting

Back Squat (Build to Max 20 Reps)

No more than 3 attempts***

WOD (Workout of the Day)

Metcon (Time)

21-15-9

Thruster (95/65)

HRPU
RX+

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Mobility

:60 Banded or Elevated Leg Pigeon (per leg)

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»