11/09/2015

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 (3 x 3 (Wear Hip Circle on all Squats))

Note: Suggested load 85-90% on all sets

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

15:00 EMOM:

Min 1: 12 KBS + 6 Goblet Squats (1.5/1)

Min 2: :30 Max Row Cals (Start @ :15)

Min 3: 6-8 Strict Pull-Ups or 10 Ring Pulls
**Score cals only

Mobility

2:00 Pigeon Stretch (per leg)

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