09/08/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Bear Crawl

Lap Reverse Gate Openers

Lap Spider Man Lunges

Lap Broad Jumps

+

2 Rounds

10 Squats w/ Hip Circle

10 Single Leg Bridge Drills (5 per side)

10 Bow & Bends

10 PVC Pass Throughs

2 Laps AFAP Sled Push (No weight)

Core Training

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Weightlifting

5:00 Tech Work (Bar Only)

Hang Power Clean (12:00 Build to HS)

WOD (Workout of the Day)

Metcon (Time)

3-6-9-15-21

Hang Power Cleans (95/65)

Wall Balls (20/14)

RX+

PC = (135/95)

WB = (30/20)

Mobility

2:00 Corpse Stretch or QL Smash w/ Lax Ball

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