09/30/2015

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 (3 x 3 @ 80-85%)

WOD (Workout of the Day)

Metcon (5 Rounds for reps)

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

AMRAP

In :90

Complete 200m Row

then….Max Single Unders

:90 Rest

RX+

20/15 Cals on AD

Double Unders
**Score 5 rounds of Single/Double Unders

Mobility

:90 BB Calf Smash (per leg)

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