10/28/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Spider Man

Lap Skipping Knee Pulls

Lap Broad Jumps

Lap Lateral Lunges

Lap Frankenstein’s w/ Toe Touch

+

2 Rounds

100m FW (1.5/1)

5 Elevator Goblet Squats

10 S/A KB Row (from plank) (5/arm)

Gymnastics

Weighted Pull-ups (10:00 Build to HS)

If No Pull Ups:

2-3 Rounds

6-8 Box Assisted Pull Ups

:20 Bent Arm Hang

:20 Static Hold at Top of Ring Pull

6-8 Ring Pulls @ 2222

Deadlift (3 x 5 @ 60-65%)

WOD (Workout of the Day)

Metcon (Time)

For Time:

50 FS (70% of 1RM)

**Every break perform 8 HRPU

or 5 HSPU (RX+)

**Bar comes from the ground

Mobility

2:00 Corpse Stretch

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