C2 – CrossFit
Warm-up
(No Measure)
200m
+
20m Walking RDL Stretch
20m Walking Quad Stretch
20m High Knee Pull
20m Gate Openers
Reverse Lunges
Duck Walks
Bear Crawl
Inch Worm
+
3:00
10 Rocking Sumo Squats
10 Spider Man Lunges (total)
10 Shoulder Reach Throughs (total)
Gymnastics
Metcon (Weight)
:90 Weighted Wall Sit
Rest :30
x 2
RX
30/20
RX+
45/25
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
2:00 Max Pushups
2:00 Max Situps
2:00 Max Squats
2:00 Max Flutter Kicks
Rest 1:00
x 2
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
“Death by……”
A, B or C
(Athletes Choice)
Mobility
:90 Frog Stretch