11/28/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

200m Skip

200m Backwards

+

10 Air Squats

10 Dive Bombers

10 Bow & Bends

:30 Static Hold From Bar

Gymnastics

Weighted Dips (8:00 Build to HS for the Day)

Weightlifting

Back Squat (12:00 Build to 1RM)

Metcon

Original C2 Underground WOD (Time)

18-12-6

Thruster (95/65)

Burpee

400m Run

RX+

(115/85)

Burpee over the Bar
Partner WOD:

Partner A completes 18 Thrusters….Partner B completes 18 Thrusters……Partners A completes 18 burpees….Partner B completes 18 burpees….

Both athletes complete run together. Partner A cannot start on round of 12 until Partner B completes Run.

Mobility

Pigeon Stretch (:60 per leg)

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