10/02/2015

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

3 Dead Lifts (@80-85%)

Rest :60

6-8 Unsupported L-Sit Press

Rest :60

25 4-Count Flutter Kicks

Rest :60

4 Count….R/L/R/L = 1

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

Deadlift (3 x 3 @ 80-85%)

Unsupported L-Sit Press (6-8)

WOD (Workout of the Day)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Mobility

:90 Partner BB Hamstring Smash

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