12/01/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Laps Lateral Shuffle

2 Laps Skipping

+

1 Round

10 Bow & Bends

10 Cat Cows

10 K2E/T2B

50m Waiters Carry (25R/25L)

150 Row Sprint

Weightlifting

5:00 Tech Work

Hang Power Clean + Power Jerk (12:00 Build to HS)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

10 FS (95/65)

15 Sit Ups

60 Single Unders

RX+

FS = OHS (95/65)

SU = K2E

Singles = 30 Doubles

Mobility

2:00 Straddle Pose

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