12/29/2014

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

4 Laps Lateral Shuffle

+

20m Butt Kickers

20m Skipping High Knee Pulls

20m Lateral Shuffle

20m Spider Man Lunges

+

10 Air Squats

10 Primal Pass Throughs

:30 Childs Pose

10 Scap Push Ups

Gymnastics

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round

Weightlifting

Rear Foot Elevated Split Squat (2 x 10 (1.5/1/.5))

Push Press (3 x 3 @ 80%)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

10 Power Cleans (95/65)

20 Push Ups

RX+

PC = (135/95)

Push Ups = Pull Ups

Mobility

1:00 Couch Stretch (per side)

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