C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
4 Laps Lateral Shuffle
+
20m Walking Lunges
20m Walking RDL
20m Walking Quad
20m Knee Pull (no toe touch)
20m Gate Openers
+
4:00
5 Air Squats w/ :03 Pause
5 Scap Push Ups w/ :03 Pause
5 Bird Dogs
5 Primal Pass Throughs
WOD (Workout of the Day)
Metcon (Time)
Clock Starts @ 0:00
3 Rounds for time:
21 KBS (1.5/1)
15 Box Jump Step Downs (24/20)
9 Dead Lifts (135/95)
Metcon (No Measure)
@ 12:00
Tabata Hand Stand Holds
Metcon (Weight)
@ 18:00
21:00 EMOM
Min 1 – 8 Power Cleans (75/55)
Min 2 – 8 Lateral Burpee Over Bar
Min 3 – 8 Shoulder to OH (75/55)
Metcon (No Measure)
@ 43:00
10:00 EMOM
10 Air Squats
5 Push Ups
10 Sit Ups
Mobility
:90 Banded Pigeon (Per Leg)