10/20/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

4:00 @ Moderate Pace

5 Squats w/ :03 Pause

5 Single Leg DL

5 Scap Push Ups

:10 Samson Stretch (per leg)

Gymnastics

Metcon (No Measure)

Tabata Hollow Body Holds

Weightlifting

Back Squat (6 x 2 @ 80%)

Metcon

Metcon (Time)

15-12-9-6-3

KBS (2/1.5)

Goblet Squat

Mobility

2:00 Frog Stretch

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