09/18/2015

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

4 Dead Lifts (@60-65%)

Rest :60

10-12 Unsupported L-Sit Press

Rest :60

10-12 Anchored Wtd. Sit Ups

Rest :60

Deadlift (4 x 4 @ 60-65%)

Unsupported L-Sit Press (10-12)

WOD (Workout of the Day)

200 Lunges (Time)

Mobility

:90 Partner BB Hamstring Smash

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