10/16/2015

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

4 Rounds

2/2/1/1 Dead Lift (Build to HS)

Rest :30

3-4 Unsupported L-Sit Press

Rest :30

12-15 GHD Sit Ups or Wtd Sit Ups

Rest :30

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

Deadlift (Build to HS)

Unsupported L-Sit Press (3-4)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

Partner 12:00 AMRAP

50 DL (135/95)

50 Step Up/Step Downs

50 Wall Balls (20/14)

50 DU (100 Singles)

50 Burpees

RX+

DL = (225/155)

SU/SD = Box Jump/Step Down

WB = (30/20)
Split work up as you see fit***

Mobility

2:00 BB Quad Smash

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