09/25/2015

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

3 Rounds

4 Dead Lifts (@70-75%)

Rest :60

8-10 Unsupported L-Sit Press

Rest :60

:30-:45 L-Sit (Rings, Dip Bar, or Hang)

Rest :60

**If possible add weight to L-Sit Press from last week

Deadlift (3 x 4 @ 70-75%)

Unsupported L-Sit Press (8-10)

WOD (Workout of the Day)

Metcon (4 Rounds for time)

500m Row;

Rest 3:00

x 4

Mobility

:90 Partner BB Hamstring Smash

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