08/25/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Gate Openers

Lap Frankenstein’s W/ Toe Touch

Lap Walking Quad Stretch

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 Front Leaning Rest (No Measure)

RX+ = WTD Planks

Weightlifting

Thruster (10:00 Build to HS)

WOD (Workout of the Day)

Metcon (5 Rounds for reps)

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

3:00 to Complete:

400m Run

Max Single Unders

1:00 Rest/Walk

RX+

Max DU

Mobility

:60 Posterior Delt Smash w/ Lax Ball

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