11/20/2014

C2 – CrossFit

Warm-up

Animal Warm Up (No Measure)

100m Jog:

+

5 Rounds:

10m Bear Crawl

10m Inch Worm

10m Alligator Crawl

10m Duck Walk

Metcon

Metcon (Time)

Starting @ 0:00

5 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

8:00 Time Cap

Metcon (Time)

Starting @ 10:00

800m Run

Metcon (No Measure)

Starting @ 20:00

20:00 EMOM

E: 5 HSPU or 2 Wall Walks

O: 10 Mountain Climbers (L/R = 1)

Mobility

1:00 Samson Stretch (per leg)

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