C2 – CrossFit
Warm-up
(No Measure)
200m
+
20m Walking RDL’s
20m Walking Quad Stretch
20m Walking Lunges w/ Rotations
20m Knee Pull (no toe touch)
20m Gate Opener
20m Reverse Lunges
+
3:00
5 Air Squats w/ :03 Pause
5 Scap Push Ups w/ :03 Pause
5 Bird Dogs (per side)
Gymnastics
Tabata Hollow Body (AMRAP – Reps)
Score Lowest Round
Weightlifting
Rear Foot Elevated Split Squat (2 x 15 (1.5/1/.5))
Push Press (2 x 2 @ 90%)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
6:00 AMRAP
15 Box Jump-Step Downs (24/20)
25 Wall Balls (20/14)
RX+
WB = 30/20
Mobility
1:00 Couch Stretch (per side)