11/17/2014

C2 – CrossFit

Warm-up

40m Jog

20m Butt Kickers

20m Skipping High Knee Pulls

20m Bear Crawl

Posterior Chain (No Measure)

6 Mins:

5 Bow & Bends

5 Single Leg DL

5 Prone Single Leg Raises

5 Bird Dogs

5 Scap Push Ups

Gymnastics

Weighted Pull-ups (3 x 2-3 (add 5-10#))

Weightlifting

Back Squat (6 x 2 @ 80%)

Metcon

Metcon (Time)

Partner

20 Rounds for time:

10 KBS (1.5/1)

10 Alt. Russian Step Ups (24/20)

***Partners alt rounds.

RX+

KBS = Alt. KB Snatch (1.5/1)

Mobility

2:00 T-Spine Roll Out

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