10/17/2014

C2 – CrossFit

Warm-up

(No Measure)

100m Jog

20m Walking Lunges

100m Skip

20m Reverse Lunges

100 Backwards

20m Inch Worms

+

4:00 Moderate Pace

10 Fire Hydrants (per side)

10 Cobras

10 Shoulder Reach Throughs (per side)

Weightlifting

Metcon (No Measure)

10:00 EMOM

2 StrictPress/2 Push Press/2 Push Jerks

(95/65)

Gymnastics

Metcon (No Measure)

Tabata Strict Pull Ups/Ring Pulls

(No More than 8 per round)

Metcon

Metcon (No Measure)

10:00 AMRAP @ 70%

Run 800m (buy-in)

time remaining AMRAP:

30 KBS (1.5/1)

15 No Push Up Burpees

Mobility

:60 Banded OH Distraction (per arm)

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