11/06/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Slam Ball Jog

+

10 SB

10 Push Ups on SB

10 SB Squats

x 3

Metcon

Metcon (Weight)

Starting @ 0:00

16:00 EMOM

E: 4 Strict Press + 4 Push Press (95/65)

O: 10 KBS (1.5/1)

Metcon (Calories)

Starting at 25:00

15:00 EMOM

Min 1: 10 Squat Jumps w. SB (30/20)

Min 2: 5 SB Burpees (30/20)

Min 3: :30 Max Effort Row for Cals
**Record Cals from Row**

Mobility

Quad Smash w/ Foam Roller or Bar

:60 per leg

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