12/14/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

2 Rounds:

1 Lap Monster Walk w/ Hip Circle

10 Scap Push Ups

10 Scorpions (5/side)

10 Cat/Cows

10 Bow/Bends

10 Squat Jumps

+

100 SU or 50 DUs

Conditioning

Tabata Push Ups (AMRAP – Reps)

Score lowest round only
Hand Release***

Weightlifting

Back Squat (A. 10:00 Build to a Heavy Single Back Squat )

Conditioning

Back Squat (NME Tester) (AMRAP – Reps)

AMRAP 85% of BS 1RM
***Take 85% of Todays Back Squat HS and do 1 set amrap set (max rep)

WOD (Workout of the Day)

500m Row (Time)

Max Effort 500m Row

Mobility

2:00 Quad Smash w/ Barbell

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