12/10/2014

C2 – CrossFit

Warm-up

(No Measure)

100m Jog

+

20m Butt Kickers

20m Skipping High Knee Pulls

20m Lateral Shuffle

20m Spider Man Lunges

+

10 Air Squats

10 Primal Pass Throughs

:30 Childs Pose

10 Scap Push Ups

Weightlifting

Deadlift (1 x 5 @ 40%)

Deadlift (1 x 5 @ 50%)

Deadlift (3 x 5 @ 60%)

Gymnastics

10:00 Time Cap

30 Muscle-Ups (Time)

30 muscle-ups for time
or

50 Pull Ups (Time)

50 Ring Pulls (Time)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

8:00 AMRAP @ 80%

3, 6, 9, 12, 15, 18, 21, 24…

Overhead Walking Lunges (45/25)

Plate Push Press (45/25)

*25m shuttle run btw rounds

Mobility

:90 Hamstring Smash w/ KB/Lax Ball

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