09/14/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Bear Crawl

Lap Reverse Gate Openers

Lap Spider Man Lunges

Lap Walking Quad Stretch

+

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

Plank Hold (Time)

:45-:60

Rest :30

x 2

RX+

Wtd. Plank

Weightlifting

Tempo: 13X1

:01 Down

:03 Pause @ Bottom

X Fire Up

:01 Pause @ Top

Back Squat (3 x 5 @ 60-65% (13X1))

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

14 Wall Ball (20/14 to 10’/9′)

100 Meter Run

RX+

WB = (30/20 to 10′)

Mobility

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

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