09/15/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Walking Quad

Lap Walking RDL

Lap Lateral Lunges

+

2 Rounds

5 PVC Pass Throughs

5 PVC Back Squats

5 PCV DL

5 PVC Thrusters

5 Scap Push Ups

5 Fire Hydrants (per side)

Conditioning

Metcon (AMRAP – Reps)

2 Rounds

:60 Max Effort Russian KBS (Heavy)

:30 Rest

:60 Max Effort Box Jump/Step Downs (24/20)

:30 Rest

Weightlifting

5:00 Tech Work (Bar Only)

Hang Power Clean (4 x 4 @ 60-65%)

WOD (Workout of the Day)

Metcon (5 Rounds for reps)

Every 4:00 for 20:00 (5 Rounds)

2:00 AMRAP

15/10 Cals on Rower

Max Burpees in Remaining Time

2:00 Rest/Walk
Males = 15 Cals

Females = 10 Cals

Mobility

:90 Frog Stretch

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