10/13/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Walking Quad

Lap Walking RDL

Lap Lateral Lunges

+

2 Rounds

5 PVC or Band Pass Throughs

5 PVC Back Squats

5 PVC DL

5 PVC Thrusters

5 Scap Push Ups

5 Fire Hydrants (per side)

Weightlifting

5:00 Tech Work (Bar Only)

Hang Power Clean (15:00 Build to HS)

WOD (Workout of the Day)

SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2

Mobility

2:00 QL/Psoas Smash

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