12/17/2014

C2 – CrossFit

Warm-up

(No Measure)

200m

+

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

Weightlifting

Deadlift (1 x 4 @ 50%)

Deadlift (1 x 4 @ 60%)

Deadlift (2 x 4 @ 70%)

Gymnastics

Metcon (AMRAP – Reps)

10:00 EMOM

5 Pull Ups/Ring Pulls

or

3 MU

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

3:00 AMRAP @ 85%

3 KBS (1.5/1)

6 Pushups

9 Wall Balls– (20/14)

Rest 1:00

x 3

RX+

KBS = KB Snatches

WB = (30/20)

Mobility

:90 Hamstring Smash w/ KB/Lax Ball

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