10/30/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Skip

20m Reverse Lunges

20m Spider Man Lunges

20m Duck Walk

+

4:00

5 Bow & Bends

5 Primal Pass Throughs

5 Bird Dogs (per side)

5 Push Ups

Metcon

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.
5:00 Active Recovery

Metcon (No Measure)

21:00 EMOM

Min 1: 10 Jumping Lunges

Min 2: 10 Wall Balls (20/14)

Min 3: 10 T2B or K2E

Mobility

2:00 Corpse Stretch

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