12/15/2014

C2 – CrossFit

Warm-up

(No Measure)

3:00

5 Air Squats

5 Scap Push Ups

5 Bird Dogs (per side)

+

20m Gate Openers

20m Knee Pull w/ Toe Touch

20m Walking Quad Stretch

20m Spider Man Lunges

20m Butt Kickers

20m High Knees

20m Skipping Knee Pulls

Gymnastics

Tabata Sit Ups (AMRAP – Reps)

Score lowest round

Weightlifting

Rear Foot Elevated Split Squat (4 x 6 (1.5/1/.5))

Push Press (3 x 5 @ 60%)

WOD (Workout of the Day)

500m Row (Time)

Max Effort 500m Row
Rest/Walk 5:00

x 2

**Record best time**

Mobility

1:00 Pigeon Stretch (per side)

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