12/02/2015

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

+

1 Round

50 DU or 100 Singles

5 Elevator Goblet Squats

10 S/A Row (5/arm)

Gymnastics

Weighted Pull-ups (8:00 Build to HS)

If No Pull Ups:

1 Round:

6-8 Box Assisted Pull Ups

:20 Bent Arm Hang

:20 Static Hold at Top of Ring Pull

6-8 Ring Pulls @ 2222

Deadlift (10:00 Build to HS)

WOD (Workout of the Day)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Mobility

2:00 Corpse Stretch

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