10/20/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

+

2 Rounds

10 Super Mans

10 Spider Man Lunges (per side)

10 Aqua Mans

10 PVC Pass Throughs

10 Shoulder Reach Throughs

+

1 Lap Strength Axle

Metcon

Tabata Sit Ups (AMRAP – Reps)

Score lowest round

Weightlifting

Push Press (1 x 10 @ 40%)

Push Press (1 x 8 @ 50%)

Push Press (1 x 6 @ 60%)

Metcon

Metcon (AMRAP – Reps)

Teams of 4

5 Rounds for Reps:

:60 Rowing (for calories)

:60 Russian KBS (1.5/1)

:60 Box Jump/Step Downs (24/20)

:60 Rest
Score total reps for team of 4***

**One teammate following the preceding on the top of each minute.

Mobility

Quad Smash w/ Barbell

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