09/11/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Bear Crawl

Lap Spider Man Lunges

Lap Reverse Gate Openers

+

2 Rounds

10 Squats W/ Hip Circle (:03 Pause)

10 Scap Push Ups

10 Scorpions (5/side)

150m Sprint on Rower

Conditioning

4 Rounds

6/4/2/1 Dead Lifts

Rest :60

12-15 Unsupported L-Sit Press

Rest :60

:45-:60 Wtd. Hollow Body Holds

Rest :60

Deadlift (Building to HS over 4 Sets)

Unsupported L-Sit Press (12-15)

WOD (Workout of the Day)

9/11 Tribute WOD (Time)

Partner WOD

Buy In:

2001 Meter Row

9 Rounds

11 Box Jumps/Step Downs (24/20)

11 Slam Balls (30/20)

(One Person Working)

Buy Out:

2001 Meter Row

RX+

Solo Workout

BJ/SD = 30/24

SB = SB Burpees
2-3 person teams

***20:00 Time Cap***

All weights, movement and distance scalable

WOD (Workout of the Day)

****5:30 PM Class Only*****

The Don (Time)

For time:

66 Deadlifts, 110#

66 Box jump, 24″

66 Kettlebell swings, 1.5 pood

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, 55#

66 Wall ball shots, 20#

66 Burpees

66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
To learn more about The Don click here

Mobility

:90 Partner BB Hamstring Smash

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