09/28/2015

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

Lap AFAP Sled Push (No weight)

Weightlifting

Tempo: 13X1

:01 Down

:03 Pause @ Bottom

X Fire Up

:01 Pause @ Top

Back Squat (3 x 3 @ 80-85% (13X1))

WOD (Workout of the Day)

Metcon (5 Rounds for time)

Every 3:00 for 15:00 (5 Rounds)

5 Thrusters (95/65)

5 Bar Facing Burpees

200m Run

Mobility

2:00 QL Smash w/ Lax Ball

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