12/12/2014

C2 – CrossFit

Warm-up

(No Measure)

20m Walking Lunges

20m Knee Pull into Toe Touch

20m Gate Openers

20m Walking RDL Stretch

20m Walking Quad Stretch

20m High Knees

20m Shuffles

20m “A” Skips

+

10 Alt Hip Lunges

10 Lateral Swings

10 Front Swings

10 Scap Push Ups w/ :03 Pause

10 Squats w/ :03 Pause

+

3:00 Band and Smash Mobility for Front Rack

Weightlifting

Front Squat (12:00 Build to HS)

Gymnastics

Metcon (2 Rounds for time)

ME Plank

Rest 2:00

ME Wall Sit

RX+

45/25 on Back for Plank

+

30/20 on Lap for Wall Sit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

10:00 EMOM

:30 Work/:30 Rest

2 Deadlift @ 75-80%

Max Burpees in remaining time

Deadlift (Use to Find Weight for WOD)

Mobility

:90 Couch Stretch (per leg)

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