11/21/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

200m Skip

200m Backwards

+

4:00 Moderate

5 Cat Cows

5 Cobras

5 Scap Push Ups

5 Jumping Squats

Gymnastics

Weighted Dips (2 x 3-4 (add weight from last week))

Weightlifting

Back Squat (2 x 2 @ 100%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 Partner AMRAP

10 Cals on Row/AD

10 Slam Balls (30/20)

Mobility

:60 Couch Stretch Per Leg w/ Lax Ball

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