C2 – CrossFit
Warm-up
(No Measure)
20m Jog
20m Walking RDL
20m Walking Quad
20m Knee Pull (no toe touch)
20m Gate Openers
20m Butt Kickers
20m High Knees
+
2 Rounds
Glute Bridge 10
Single Leg Glute Bridge 10 (per side)
Fire Hydrants 10 (per side)
Quad bent-knee hip ext. 10 (per side)
Weightlifting
Deadlift (1 x 2 @ 75%)
Deadlift (1 x 2 @ 85%)
Deadlift (2 x 2 @ 90-95%)
Gymnastics
Metcon (AMRAP – Reps)
5:00 EMOM
10 Pull Ups/Ring Pulls
or
6 MU
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
Partner
12:00 AMRAP @ 85%
3 Hand Release Push Ups
6 Goblet Squats (1.5/1)
9 KBS (1.5/1)
RX+
Goblet Squat = KB Snatch (3R/3L)
You go….I go….Partner A completes full round…Partner B completes full round…
Mobility
:90 Hamstring Smash w/ KB/Lax Ball