11/07/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

3 Rounds

10 Scap Push Ups

10 Front Lunges

10 Scorpions (per side)

10 Aqua Mans (per side)

Gymnastics

Weighted Ring Dips (3 x 5 @ 50% of Last Week)

Weightlifting

Back Squat (1 x 4 @ 85%)

Back Squat (2 x 3 @ 90%)

Metcon

Metcon (AMRAP – Reps)

10:00 AMRAP

Max Box Jump/Sted Downs (24/20)

Mobility

:90 Abductor Roll Out (per leg)

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