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