12/23/2014

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

Weightlifting

Close Grip Bench (4 x 4 @ 70%)

Gymnastics

Sorensen Holds (:30 Hold/:90 Rest x 4)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

:30 Max Wall Balls (20/14)

:30 Max Push Ups

3:00 Rest

:30 Max KBS (1.5/1)

:30 Max BJ/SD (24/20)

3:00 Rest

:30 Max Wall Balls (20/14)

:30 Max Push Ups

3:00 Rest

:30 Max KBS (1.5/1)

:30 Max BJ/SD (24/20)

Mobility

2:00 Corpse Stretch

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»