11/02/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

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 (Heavy)

Weightlifting

Back Squat (4 x 4 (Wear Hip Circle on all Squats))

Note: Suggested load 75-80% on all sets

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

EMOM: one continuous clock

2 HRPU

4 HRPU

6 etc until failure

THEN EMOM:

2 WB (20/14 to 10/9)

4 WB

6 etc until failure

THEN EMOM:

2 Burpees to Plate

4 Burpees to Plate

6 etc until failure

RX+

HRPU = HSPU

WB = (30/20 to 10′)

Burpees over Bar
EMOM’s will be continuous….as soon as unable to complete assigned reps for that movement start the next movement EMOM

Score total reps of all 3 EMOM’s

Mobility

2:00 Pigeon Stretch (per leg)

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