10/26/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Spider Man

Lap Frankensteins w/ Toe Touch

Lap Reverse Gate Openers

Lap Walking Quad

+

2 Rounds

10 Squats w/ Hip Circle

10 Bird Dogs (per side)

10 Cobras

10 Squat Jumps

1 Lap Sled Push

Conditioning

Metcon (AMRAP – Reps)

:30 Max Russian KBS (1.5/1)

:30 Rest

:30 Max Box Jump (24/20)

:30 Rest

x 3

Weightlifting

Back Squat (3 x 4 @ 23X1)

Note: Suggested load 70% on all sets

**If no HS established spend 10:00 to find**

WOD (Workout of the Day)

“Bergeron Beep Test” (AMRAP – Rounds and Reps)

EMOTM (for as long as possible)

7 Thrusters (75/55)

7 Pullups

7 Burpees
Benchmarks*

Super Elite/Specialists: 20+

Games Level Athletes: 18+

Regional Level Athletes: 13+

Open Level Athletes: 9+

Mobility

2:00 Quad Smash w/ BB

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