09/04/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Frankensteins w/ Toe Touch

Lap Gate Openers

Lap Spider Man Lunges

Lap Walking Lunges w/ Rotation

+

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

+

2 Laps Sled Push AFAP (no weight)

Conditioning

Metcon (Weight)

2 Rounds:

10-12 SL DL (per leg)

Rest :60

10-12 Banded Face Pulls

10-12 Band Pull Aparts

Rest :60

:30 Wtd Hollow Body Hold

:30 Wtd Super Man Hold

Rest :60

WOD (Workout of the Day)

Metcon (No Measure)

20:00 Deck of Cards

Heart = V-Ups or T2B (RX+)

Club = Step Up or Box Jumps (RX+)

Dmnd = KBS (1.5/1) or American (RX+)

Spade = HRPU or HSPU (RX+)

Mobility

2:00 Corpse Stretch

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