10/14/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Lateral Shuffle

2 Lap Skipping

+

1 Lap Walking Lunges w/ rotation

1 Lap Skipping Knee Pulls

1 Lap Inch Worms

+

1 Round

50 DU (100 Singles)

10 No Push Up Burpees

10 Squat Jumps

10 Shoulder Reach Throughs

50 DU (100 Singles)

Weightlifting

5:00 Front Rack Mobility

Push Press (10:00 Build to HS)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

20:00 Partner AMRAP

10 Thrusters (95/65)

10 Burpees

200m Run

***Alt Movements***

Mobility

2:00 BB Hamstring Smash (w/ partner)

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