11/04/2015

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 (3 x 4 @ 60-65%)

If No Pull Ups:

2-3 Rounds

5 Scap Pulls (:05 Hold and Release)

3 :20 Static Hold at Top of Ring Pull

15 Ring Pulls @2121

Weightlifting

Deadlift (4 x 4 @ 70-75%)

WOD (Workout of the Day)

Metcon (Weight)

18:00 EMOM:

Minute 1 – 10 KBS (RX+ 15 American)

Minute 2 – 8 Burpee BJ (24″/20″)

Minute 3 – 10 DL (50-55% of 1RM)
Note weight for DL

Mobility

2:00 Corpse Stretch

Previous Post:

«

Next Post:

»