10/07/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

200m Skip

200m Backwards

+

5 Mins @ Moderate Pace

10 Bridge Drills

10 Scap Push Ups

10 Single Leg DLs

10 Primal Pass Throughs

Weightlifting

Push Jerk (Build to HS or 1RM)

Metcon

Metcon (Time)

100m Run

Rest :30

200m Run

Rest :45

400m Run

Rest :60

200m Run

Rest :45

100m Run

Rest :30

200m Run

Rest :45

400m Run

Cool Down

2:00 Russian Baby Maker Hold

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