10/24/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Frankensteins

20m Front Lunges w/ Rotation

20m Hurdle Steps

20m Side Lunges

+

10 Shoulder Reach Throughs (per side)

10 Primal Pass Throughs

Gymnastics

Handstand Holds (Tabata Hand Stand/Wall Walk Holds)

Weightlifting

Back Squat (3 x 5 @ 80%)

Metcon

Metcon (AMRAP – Reps)

12:00 EMOM

Min 1- 6 DL/4 HPC (95/65)

Min 2 – 5 Strict T2B or 7 V Ups

Min 3 – :30 Max Burpees

RX+

DL/HPC = 135/95
****Score is total burpees

Mobility

:90 Lax Ball Psoas/QL Smash (per side)

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