09/23/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Lateral Shuffle

2 Lap Skipping

+

1 Lap Walking Lunges w/ rotation

1 Lap Skipping Knee Pulls

1 Lap Inch Worms

+

1 Round

50 DU (100 Singles)

10 No Push Up Burpees

10 Squat Jumps

10 Shoulder Reach Throughs

50 DU (100 Singles)

Weightlifting

5:00 Front Rack Mobility

Push Press (4×4 @ 70-75%)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

5 Rounds:

:45 Rowing (Cals)

Rest :15

:45 Goblet Squats (1.5/1)

Rest :15

:45 Strict Supinated Grip Pull-Ups

Rest :15

RX+

GS = (2/1.5)

Strict PU = Strict Ring Pull Ups

Mobility

:90 BB Quad Smash (per leg)

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