12/26/2014

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%)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

“Holiday Detox BW Session”

30:00 EMOM

Min 1- :30 Max Air Squats

Min 2- :30 Max Push Ups

Min 3- :30 Max Burpees

Min 4- :30 Max Cals on Rower

Min 5- :30 Max Slam Balls

Mobility

:90 Couch Stretch (per leg)

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