10/23/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m High Knee Pulls

20m Butt Kickers

20m Side Lunges

20m Reverse Lunges w/ Rotation

Metcon

Metcon (Time)

With running clock

Starting at 0:00

3 Rounds for Time:

15 DL (135/95)

200m Suitcase Carry (1.5/1)

(10:00 Time Cap)
***Active Recovery btw 10:00-15:00

Metcon (AMRAP – Rounds and Reps)

Starting at 15:00

10:00 AMRAP @ 70%

200m Jog

20 Push Ups

20 Sit Ups
***Active Recovery btw 25:00-35:00

Metcon (No Measure)

Starting at 35:00

10:00 EMOM

20 DU or Singles

10 Air Squats

Mobility

:90 per arm banded lateral openers

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