11/18/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m High Knee Pulls

20m Butt Kickers

20m Skipping Hurdle Drills

20m Inch Worms

20m Spider Man Lunges

Weightlifting

Shoulder Press (2 x 2 @ 90%)

Metcon

Metcon (AMRAP – Reps)

Tabata Push Ups

RX+

HSPU
***Score your lowest interval***

Metcon (Time)

30 Squat Cleans for Time (135/95)

RX+

(185/130)

Mobility

:60 Abductor Roll Out (per leg)

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