10/10/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

4:00 @ Moderate Pace

5 Dive Bombers

5 Spider Man Lunges

5 Shoulder Reach Throughs

5 Scap Push Ups

Weightlifting

Back Squat (12:00 Build to HS or 1RM)

Deadlift (12:00 Build to HS or 1RM)

Metcon

Metcon (Time)

For Time:

50-40-30-20-10 DU

10-15-20-25-30 WB (In btw DU sets)

***12:00 Time Cap***

RX+

WB = 30/20 SB

Mobility

2:00 Forearm Smash

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