08/28/2015

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:

20 RLESS (per leg)

Rest :60

:60 Squat Therapy on Rack

Rest :60

15 Unsupported L-Sit Presses

Rest :60
List weight used in per arm for RLESS

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

15:00 Partner AMRAP

5 HRPU

10 Russian KBS (1.5/1)

15 Air Squats

RX+

HRPU = HSPU

Russian KBS = American

Air Squats = Alt. Pistols
**Alt. Full Rounds

**Score total rounds/reps for team

Mobility

:90 Quad Smash w/ Barbell (per leg)

Leave a Reply

Your email address will not be published.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

Previous Post:

«

Next Post:

»