11/17/2015

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 FW

50m DB KB OH Walk

Tabata Flutter Kicks (Time)

Weightlifting

5:00 Tech Work

Hang Power Clean + Power Jerk (3 x 2 @ 90-95%)

WOD (Workout of the Day)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
RX+

Heavy Karen (Time)

150 Wall-Ball Shots

(30/20)

Mobility

2:00 Rear Delt Smash w/ Lax Ball

(per shoulder)

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