12/03/2014

C2 – CrossFit

De-Load Week Day 3

Warm-up

Warm-up (No Measure)

100m Jog

+

20m Front Lunges w. Rotation

20m Frankenstein

20m Broad Jumps

+

10 Air Squats :03 Pause

10 Lateral Leg Swings

10 Front Leg Swings

10 Scap Push Ups

Weightlifting

Deadlift (1 x 10 @ 35%)

Deadlift (1 x 8 @ 45%)

Deadlift (1 x 6 @ 55%)

Metcon

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3
RX+

Sub HS Hand for HB

Sub Static Bar Hold for Superman

WOD (Workout of the Day)

Metcon (Weight)

‚ÄúDeath by Lunges”

(30/20)

R + L = 1

RX+

(45/25)

Mobility

:90 Frog Stretch

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