12/30/2014

C2 – CrossFit

Warm-up

(No Measure)

200m

+

5:00

10 Air Squats

10 Spider Man Lunges

10 Hip Thrusts

+

2 Rounds

RX

25-30 UB WB

Scaled

10-15 UB WB

Rest :60

x 2

Weightlifting

Close Grip Bench (3 x 3 @ 80%)

Gymnastics

Kipping Practice (5:00 Practice)

Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.

WOD (Workout of the Day)

Metcon (Calories)

:20 Max Cals on Row

1:20 Rest

x 10
Damper set on 5 1st five Rounds***

Damper set on 10 Last five Rounds****

Mobility

2:00 Corpse Stretch

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