12/11/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

10 Cobras (:03 hold at top)

10 Scorpions (per side)

10 Scap Push Ups (:03 hold)

:10 Samson Stretch (per leg)

x 2

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

Clock Starts @ 0:00

3 Rounds:

1:00 Row Sprint (Cals)

:30 Rest

1:00 5 Thrusters (95/65), 5 Burpees

:30 Rest

Sprint 200m

Rest till 6:00 (each round)

Metcon (AMRAP – Reps)

@ 20:00

Tabata Hollow Rocks

***Record Lowest Round

Metcon (Time)

@ 28:00

10 Rounds:

10 Wall Balls (20/14)

10 KBS (1.5/1)

15:00 Time Cap

Metcon (No Measure)

@ 45:00

Tabata Plank

Mobility

:90 Banded Pigeon (Per Leg)

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