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 Sit Ups (AMRAP – Reps)
Score lowest round
RX+
Tabata Russian Twists (AMRAP – Reps)
(45/25)
Score lowest round only
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%
**Try to add on wght from last weeks ME
Record weights used in notes
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
10:00 EMOM
2 Power Cleans + 2 Thrusters
Then ME HRPU….
(95/65)
RX+
(135/95)
**Only score HRPU
Mobility
2:00 Couch Stretch