10/05/2015

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)

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Weightlifting

Tempo: 13X1

:01 Down

:03 Pause @ Bottom

X Fire Up

:01 Pause @ Top

Back Squat (3 x 2 @ 90-95% (13X1))

WOD (Workout of the Day)

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Mobility

2:00 Corpse Stretch

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