11/25/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Spider Man

Lap Skipping Knee Pulls

Lap Broad Jumps

Lap Lateral Lunges

Lap Frankenstein’s w/ Toe Touch

+

10 Banded Face Pulls

10 Band Pull Aparts

10 Prone PVC Pass Throughs

10 Scap Push Ups

200m Row Sprint

Gymnastics

Weighted Pull-ups (2 x 2 @ 90-95%)

If No Pull Ups:

2 Rounds

5 Scap Pulls (:05 Hold and Release)

3 :20 Static Hold at Top of Ring Pull

10 Box Assisted Pull Ups

Weightlifting

Deadlift (2 x 2 @ 95+%)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

4 Rounds

:30 AMRAP G20 (95/65)

:30 Rest

:30 AMRAP Box Jump (24/20)

:30 Rest

:30 AMRAP Russian KBS (1.5/1)

:30 Rest

:30 AMRAP Ring Pulls

:30 Rest

RX+

G20 = (135/95)

KBS = American KBS (2/1.5)

RP = Pull Ups

Mobility

2:00 Corpse Stretch

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