09/24/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Spider Mans

1 Lap Gate Openers

1 Lap Skipping Knee Pulls

+

2 Rounds

10 scap push ups

10 shoulder reach throughs

2 Wall Walks

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

30:00EMOM

Min 1: 8 ring rows + 5 V-ups

(RX+ 5 Pull Ups + 5 T2B)

Min 2- :40 Max Single Unders

(RX+ Double Unders)

Min 3- 5 DL (135/95) + 5 Burpees Over Bar

Min 4- :40 Max Sit Ups

Min 5- 20 Alternating Jumping Lunges

(RX+ Weighted Jumping Lunges 30/20)
Score totals for Min 2 + Min 4 for entire EMOM

Metcon (No Measure)

Mobility

:60 Couch Stretch Per Leg

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