11/23/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Spider Man

Lap Frankensteins w/ Toe Touch

Lap Reverse Gate Openers

Lap Walking Quad

+

2 Rounds

10 Squats w/ Hip Circle

10 Bird Dogs (per side)

10 Cobras

10 Squat Jumps

1 Lap Sled Push (Heavy)

Weightlifting

Back Squat (2 x 2 (Wear Hip Circle on all Squats))

Note: Suggested load 95+% on all sets

WOD (Workout of the Day)

Metcon (Time)

Partner Alt 10 RFT

15 WB (20/14 to 10’/9′)

10 Sit Ups

5 Burpees to a Plate

RX+

WB = (30/20 to 10′)

Sit Ups = T2B

Burpees = Burpee Box Jump (24/20)

Mobility

2:00 Pigeon Stretch (per leg)

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