09/21/2015

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)

Weightlifting

Tempo: 13X1

:01 Down

:03 Pause @ Bottom

X Fire Up

:01 Pause @ Top

Back Squat (4 x 4 @ 70-75% (13X1))

WOD (Workout of the Day)

Metcon (5 Rounds for time)

Every 5:00 for 25:00 (5 Rounds)

200m Run

15 KBS (1.5/1)

15 Sit Ups

200m Run

RX+

200m Run

15 American KBS (2/1.5)

15 T2B

200m Run

Mobility

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

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