12/09/2014

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Shuffle

20m Frankenstein w/ toe touch

x2

+

4:00

8 Air Squats (:03 Hold)

8 Scap Push Ups

8 Fire Hydrants

8 Cat Cows

+

:45 Samson Stretch Per Leg

Weightlifting

Close Grip Bench (12:00 Build to HS)

Gymnastics

Kipping Practice (5:00 Work on Body Position/Control)

Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

:60 Max Wall Balls (20/14)

:40 Max BJ/SD (24/20)

:20 Max Push Ups

Rest 3:00

x 4

Mobility

2:00 Corpse Stretch

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