10/27/2014

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Butt Kickers

20m High Knee Skips

20m Reverse Lunges

20m Spider Man Lunges

+

:20 Russian Baby Maker Hold

10 Scap Push Ups

10 Rocking Sumo Squats

10 Primal Pass Throughs

Weightlifting

Back Squat (6 x 2 @ 80%)

Weighted Pull-ups (8:00 Build to HS)

Metcon

Metcon (AMRAP – Reps)

12:00 AMRAP

3, 6, 9, 12, 15, 18, 21, 24…

Overhead Lunges (45/25)

Burpees

*25m shuttle run between rounds

Mobility

:90 Prone Wall Squat Therapy

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