12/31/2014

C2 – CrossFit

Warm-up

(No Measure)

200m

+

20m Frankensteins

20m Quad Stretch

20m Spider Man Lunges

+

5:00

10 Air Squats

10 Scap Push Ups

10 Cobras

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

5 Person Team

For Time:

WOD #1

2014m Row

(must switch every :30-all athletes must row)

Rest 3:00

WOD #2

Then Complete 12:00 AMRAP:

20 Squats

14 Burpees

(2 people working at a time- Athletes must complete entire round 20/14 before tagging next athlete in to complete a round)

Rest 3:00

WOD #3

2014m Row

(must switch every :30-all athletes must row)

Mobility

2:00 Russian Baby Maker Hold

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