09/22/2015

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)

Weightlifting

5:00 Tech Work (Bar Only)

Hang Power Clean (4 x 4 @ 70-75%)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

8 Wall Balls (20/14)

8 Hang Power Cleans (95/65)

8 Box Jump/Step Downs (24/20)

RX+

WB = 30/20

HPC = 135/95

BJ = 30/24
***24 reps in round***

Mobility

:90 Frog Stretch

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