09/09/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Lateral Shuffle

2 Lap Skipping

+

1 Lap Walking Lunges w/ rotation

1 Lap Skipping Knee Pulls

1 Lap Inch Worms

+

1 Round

50 DU (100 Singles)

10 No Push Up Burpees

10 Squat Jumps

10 Shoulder Reach Throughs

50 DU (100 Singles)

Weightlifting

Back Squat (12:00 Build to HS)

Push Press (10:00 Build to HS)

WOD (Workout of the Day)

Metcon (4 Rounds for time)

Every 3:00 for 12:00 (4 Sets)

200m Run

5 Bear Complex (95/65)

RX+

400m Run

3 Bear Complex (135/95)

Mobility

:90 BB Quad Smash (per leg)

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