10/08/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Spider Mans

1 Lap Gate Openers

1 Lap Karaoke

1 Lap Skipping Knee Pulls

+

2 Rounds

10 Air Squats

10 Scap Push Ups

2 Wall Walks

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

30:00 EMOM

Min 1- :40 sec max goblet squats (1.5/1)

Min 2- 100m sprint

Min 3- :40 max sit ups

Min 4- 6 burpee box jumps (24/20)

Min 5- :40 sec max Singles (RX+ DU)
Score totals for Min 1, Min 3 + Min 5 for entire EMOM

Mobility

Couch Stretch

:90 per leg

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