12/11/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jogging

2 Laps Skipping

+

Lap Skipping Knee Pulls

Lap Skipping Gate Openers

10 Squat Jumps

Lap Broad Jumps

Lap Spider Mans

Lap Inch Worms

+

1 Round

10 No Push Ups Burpees

10 Slam Balls

8 Hawaiian Squats (per leg)

Lap on Sled (45/25)

Conditioning

Metcon (AMRAP – Reps)

10:00 Partner Alt EMOM

10 DL (135/95)

Max Box Jump/Step Downs
Partner 1 completes 0:00-1:00

Partner 2 completes 1:00-2:00

Partner 1 completes 2:00-3:00

Partner 2 completes 3:00-4:00….

WOD (Workout of the Day)

Metcon (Time)

20:00 Partner AMRAP

400 SU

100 Wall Balls (20 /14)

100 Sit Ups

100 KBS

100 HRPU

RX+

SU = 200 DU

WB = (30/20)

SU = T2B

KBS = American

HRPU = HSPU
Only one athlete can be working at a time.

Mobility

Partner Calf/Hamstring Smash w/ BB

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