09/29/2015

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 (3 x 3 @ 80-85%)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

9 Deadlifts (75/55)

9 Hang Power Cleans (75/55)

9 Box Jump/Step Downs (24/20)

RX+

(95/65)
***27 reps in round***

Mobility

:90 Frog Stretch

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