12/18/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

Lap Frankensteins w/ Toe Touch

Lap Gate Openers

Lap Spider Man Lunges

Lap Walking Quad

+

10 Bird Dogs (per side)

10 Super Mans

10 Hollow Rocks

10 Alt. Lunges (per side)

+

2 Laps AFAP on Sled (light)

Weightlifting

Metcon (No Measure)

15:00 Alt. EMOM

Min 1: 6 DB Lateral + 6 DB Front Raise + 6 Ring Push Ups

Min 2: 6-8 Bottoms Up KB Raise/per arm

Min 3: 5 DL @ 60-65% of 1RM

Deadlift (5×5 @ 60-65%)

WOD (Workout of the Day)

Lactic Power Tester #1 (6 Rounds for reps)

Every 2:00 for 12:00 Alt Sets

(3 Sets of Each)

:40 Max Effort Row (Cals)

1:20 Rest

:40 ME Thruster (95/65)

1:20 Rest

Mobility

2:00 Banded Hangstring Pull

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