11/24/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Spider Man Lunges

Lap Frankenstein’s w/ Toe Touch

+

1 Round

50 DU/100 Singles

10 Bow & Bends

10 Cat Cows

10 K2E/T2B

50m FW

50m Waiters Carry

Tabata Mountain Climbers (AMRAP – Reps)

(R/L = 1)

Score Lowest Round

Weightlifting

5:00 Tech Work

Hang Power Clean + Power Jerk (2 x 2 @ 95+%)

WOD (Workout of the Day)

Metcon (6 Rounds for reps)

Every 3:00 for 18:00 (6 Rounds)

1:30 AMRAP

5 HPC + 5 S20 (60% of 1RM)

Max SU

1:30 Rest/Walk

RX+

DU

Mobility

2:00 Rear Delt Smash w/ Lax Ball

(per shoulder)

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