12/24/2014

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

4:00

5 Air Squats

5 Scap Push Ups

5 Cobras

+

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

+

:60 Samson Stretch Per Leg

WOD (Workout of the Day)

C2 12 Days of Christmas (Time)

1 Clean (135/95)

2 Hand Stand Push Ups or HRPU

3 Front Squats (135/95)

4 Push Press (135/95)

5 CTB Pull Ups

6 Box Jumps (24/20)

7 Burpees

8 Push Ups

9 Wall Balls (20/14)

10 Kettle Bell Swings

11 Deadlifts (135/95)

12 Thrusters (135/95)

****************************

Complete 1 Clean then partner does 1 Clean..

then 2 HSPU and 1 Clean then partner does 2 HSPU and 1 Clean…

then 3 FS, 2 HSPU, 1 Clean then partner does 3 FS, 2 HSPU, 1 Clean……
Scaled BW Version:

1 Hip Raises

2 Jumping Squats

3 Bench/Box Dips

4 V-ups

5 Pushups

6 Air Squats

7 Burpees

8 Box Jumps (24/20)

9 Situps

10 Alternating Lunges (5 each leg)

11 Supermans

12 Mountain Climbers (left + right = 1 rep)

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