11/10/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Spider Man Lunges

Lap Inch Worms

+

2 Rounds

50 DU/100 Singles

10 Bow & Bends

10 Cat Cows

10 K2E/T2B

50m Waiters Carry (25R/25L)

50m Skip

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Weightlifting

5:00 Tech Work

Hang Power Clean + Power Jerk (3 x 3 @ 80-85%)

WOD (Workout of the Day)

Metcon (Time)

21-15-9

DL (135/95)

Burpee Box Jumps (24/20)

RX+

DL (225/155)

Mobility

2:00 Rear Delt Smash w/ Lax Ball

(per shoulder)

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