09/01/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

+

2 Rounds

10 Super Mans

10 Spider Man Lunges (per side)

10 Aqua Mans

10 PVC Pass Throughs

10 Shoulder Reach Throughs

Metcon

Metcon (AMRAP – Reps)

Tabata HRPU

Weightlifting

Push Press (1 x 10 @ 40%)

Push Press (1 x 8 @ 50%)

Push Press (1 x 6 @ 60%)

Metcon

Metcon (AMRAP – Reps)

Teams of 3

18:00

Row (Cals)

Wall Balls (20/14)

Hang Power Cleans (95/65)
Score will be accumulation of reps/cals over total 18:00 for teams of 3.

Every 2:00 must rotate stations**

1:00 Rest Btw Stations***

Mobility

Quad Smash w/ Barbell

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