11/24/2014

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Reverse Lunges w/ rotation

20m Frankenstein w/ toe touch

20m Squat Jumps

+

4:00

5 Spiderman Lunges (per leg)

:10 Samson Stretch (per leg)

5 Dive Bombers

Weighted Pull-ups (8:00 Build to HS )

Gymnastics

Weightlifting

Back Squat (6 x 2 @ 80%)

Metcon

100 Burpees for Time (Time)

Mobility

Anterior Delt Smash (:60 per shoulder)

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