11/25/2014

C2 – CrossFit

Warm-up

(No Measure)

20m Frankensteins

20m Reverse Lunges w/ Rotation

20m Butt Kickers

20m Jumping High Knees

+

3 Rounds

10 Air Squats

10 Push Ups

10 Single Leg DL’s

Weightlifting

Shoulder Press (12:00 Build to HS)

Power Clean (5:00 EMOM (1-2) @ 80-90% of 1RM)

Metcon

WOD (Calories)

45 Seconds Working:

5 BJ/SD (24″/20″)

5 KBS (1.5/1)

Row for Max Calories Balance of Time

Rest 2:15

x5

RX+:

30″

2 Pood

()

Mobility

QL/Psoas Lax Ball Smash (:60 per side)

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