10/09/2015

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

2 Dead Lifts (@90-95%)

Rest :60

4-6 Unsupported L-Sit Press

Rest :60

12-15 Hanging Knee Raises or V-Ups

Rest :60

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

Deadlift (3 x 2 @ 90-95%)

Unsupported L-Sit Press (4-6)

WOD (Workout of the Day)

Partner Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

(Note: Alternate Rounds btw Partners)

Metcon (AMRAP – Rounds and Reps)

RX+

Partner 20-Minute AMRAP of:

5 CTB

10 HSPU

15 Box Jumps

Mobility

:90 Partner BB Hamstring Smash

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