12/18/2014

C2 – CrossFit

Warm-up

(No Measure)

100m Jog

+

20m Butt Kickers

20m Skipping High Knee Pulls

20m Lateral Shuffle

20m Spider Man Lunges

+

10 Air Squats

10 Primal Pass Throughs

:30 Childs Pose

10 Scap Push Ups

WOD (Workout of the Day)

Metcon (Time)

Clock Starts @ 0:00

12-9-6-3 reps of:

Burpee Box Jump/Step Downs (24/20)

Power Clean (95/65)

200m Run after each round

***12:00 Time Cap

Metcon (Time)

@ 18:00

9-6-3-6-9

Shoulder to Overhead (95/65)

Toes to bar/V-Ups

***10:00 Time Cap

Metcon (AMRAP – Reps)

@ 32:00

Tabata Hollow Rocks

Metcon (Time)

@ 40:00

30 Goblet Squats (1.5/1)

10 Hand Release Push Ups

20 Goblet Squats (1.5/1)

15 Hand Release Push Ups

10 Goblet Squats (1.5/1)

20 Hand Release Push Ups

10:00 Time Cap***

Mobility

:90 Banded Pigeon (Per Leg)

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