12/28/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

2 Rounds:

1 Lap Monster Walk w/ Hip Circle

10 Scap Push Ups

10 Scorpions (5/side)

10 Cat/Cows

10 Bow/Bends

10 Squat Jumps

+

100 SU or 50 DUs

Conditioning

Tabata Hanging Knee Raises (AMRAP – Reps)

Score lowest round
RX+

Tabata T2B (AMRAP – Reps)

Weightlifting

Back Squat (Every 2:00 for 10:00 (5 Sets) )

Set 1: 5 @ 40%

Set 2: 5 @ 50%

Set 3: 4 @ 60%

Set 4: 3 @ 70%

Set 5: ME @ 75%

**Only score ME set @ 75%

Record weights used in notes

WOD (Workout of the Day)

Metcon (Calories)

16:00 Alt EMOM

Min 1: 5 FS (95/65) (Comes from ground)

Min 2: 7 HRPU

Min 3: 3-5 Strict Pull Ups

Min 4: :30 ME Row (:15 to :45)

RX+

FS = 135/95

7 HRPU = 5 HSPU

Strict PU = Strict Chest to Rings
**Only score Cals on Rower

Mobility

2:00 Couch Stretch

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