10/06/2015

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 2 @ 90-95%)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

9 DL (75/55)

6 Hang Power Cleans

3 Front Squats

1 S20

200m Run

RX+

(115/75)
***20 reps in round***

Mobility

:90 Frog Stretch

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