10/23/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

2 Laps Skipping

+

Lap Skipping Knee Pulls

Lap Skipping Gate Openers

10 Squat Jumps

Lap Broad Jumps

Lap Spider Mans

Lap Inch Worms

+

2 Rounds

10 No Push Ups Burpees

10 Slam Balls

+

2 Laps on Sled (45/25)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner

5:00 AMRAP

10 DU or 20 SU

5 HRPU

***Rotate after each round***

WOD (Workout of the Day)

Partner:

Perform as many reps as possible for each movement within the 1:00 time before partner takes over and continues for another minute.

You will rotate through each of the 5 movements 3 times. We will forego the 1 minute rest as you each will rest at each station.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
SDLHP = Russian KBS (1.5/1)

Mobility

Partner Calf/Hamstring Smash w/ BB

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