09/02/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Rounds

10 Partner Sit Ups

10 Partner Push Ups

10 Partner Burpees

+

:90 Russian Baby Maker

+

:90 Partner Front Rack Drill off box

Metcon

Metcon (AMRAP – Reps)

Tabata Flutter Kicks

(L/R = 1)

Weightlifting

Tempo Squat @ 23X1

**Wear Hip Circle for All Reps**

Front Squat (1 x 10 @ 40%)

Front Squat (1 x 8 @ 50%)

Front Squat (1 x 6 @ 60%)

Metcon

Metcon (No Measure)

12:00 EMOM

20 DU or 40 Singles (:30 Cap)

10 Alt. Mountain Climbers

Mobility

Shoulder Smash w/ Barbell

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