12/19/2014

C2 – CrossFit

Warm-up

(No Measure)

200m

+

20m Reverse Lunges

20m Gate Openers

20m Knee Pull Into Toe Touch

20m Walking Quad Stretch

20m Inch Worms

+

3:00

5 Air Squats w/ :03 Pause

5 Fire Hydrants

5 Shoulder Reach Throughs

5 Dive Bombers

+

:30 Childs Pose

:15 Rest

x 2

Weightlifting

Front Squat (4 x 2 @ 80%)

Gymnastics

Metcon (2 Rounds for time)

ME Hand Stand Hold

Rest :60

x 2

WOD (Workout of the Day)

10:00 AMRAP Box Jump/SD (AMRAP – Reps)

24/20
Compare to 11/7/14

Mobility

:90 Couch Stretch (per leg)

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