10/22/2015

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)

Conditioning

Metcon (No Measure)

30:00 EMOM

Min 1: 100m Sprint

Min 2: 12 K2E (RX+ T2B)

Min 3: 50m Waiters Carry (1.5/1)

Min4: 50 SU + 5 ring rows

(RX+ 30 DU+ 5 pull ups)

Min 5: 5 burpee box jumps + 6 DL (135/95)

Mobility

2:00 Banded Spider Mans

(1:00 per leg)

+

6-8 Hawaiian Squats (per leg)

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