11/18/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Spider Man

Lap Skipping Knee Pulls

Lap Broad Jumps

Lap Lateral Lunges

Lap Frankenstein’s w/ Toe Touch

+

10 Banded Face Pulls

10 Band Pull Aparts

10 Prone PVC Pass Throughs

10 Scap Push Ups

200m Row Sprint

Gymnastics

Weighted Pull-ups (3 x 2 @ 80-85%)

If No Pull Ups:

2 Rounds

5 Scap Pulls (:05 Hold and Release)

3 :20 Static Hold at Top of Ring Pull

10 Box Assisted Pull Ups

Weightlifting

Deadlift (3 x 2 @ 90-95%)

WOD (Workout of the Day)

Metcon (Time)

10-8-6-4-2

DL (@ 75% of 1RM)

Burpee Box Step Ups (24/20)

RX+

Burpee Box Jump = HSPU

Mobility

2:00 Corpse Stretch

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