11/10/2014

C2 – CrossFit

Weightlifting

Warm-up

(No Measure)

400m Jog

+

4 Min

5 Rocking Sumo Squats

5 Dive Bombers

5 Scorpions

5 Spider Mans (per side)

Weightlifting

Weighted Pull-ups (3 x 6-8 )

Back Squat (6 x 2 @ 80%)

Metcon

Metcon (AMRAP – Reps)

12:00 EMOM

Even – :30 Max Effort Row (cals)

Odd – :30 Max Hand Release Push Ups

Score is total calls + total HRPU

RX+

HRPU = HSPU

Mobility

:90 Pigeon Stretch Per Leg

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