08/31/2015

C2 – CrossFit

Warm-up

(No Measure)

100m Jog

100m Skip

10m Backwards

+

2 Rounds:

10 Scap Push Ups

10 Scorpions (5/side)

10 Cat/Cows

10 Bow/Bends

+

5:00 Guys vs Girls

Hot Potato Wall Ball Style

(Most rotations wins!!)

(Losing team has a surprise penalty….)

Metcon

Metcon (AMRAP – Reps)

Tabata Hanging Knee Raises

RX+

Tabata T2B

**Scaled

Tabata Supine Knee to Elbow

Weightlifting

Tempo Squat @ 23X1

**Wear Hip Circle for All Reps**

Back Squat (1 x 10 @ 40%)

Back Squat (1 x 8 @ 50%)

Back Squat (1 x 6 @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

14:00 Partner AMRAP

7 Russian KBS (1.5/1)

7 Burpees to a Plate

50m SA Waiters Carry (25m R/25m L)
Rotate after each movement***

Mobility

Foam Roll or Lax Ball Smash T-Spine

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