C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jog
2 Laps Skip
2 Laps Lateral Shuffle
+
Lap Frankensteins w/ Toe Touch
Lap Gate Openers
Lap Spider Man Lunges
Lap Walking Quad
+
10 Bird Dogs (per side)
10 Super Mans
10 Hollow Rocks
10 Alt. Lunges (per side)
+
2 Laps AFAP on Sled (light)
Weightlifting
Metcon (No Measure)
15:00 Alt. EMOM
Min 1: 8-10 Piston Push Downs (per arm)
Min 2: :30 Double KB Waiters Carry
Min 3: 3 DL @ 80-85% of 1RM
Deadlift (5×3 @ 80-85%)
Deadlift (3 DL @ 80-85% of 1RM)
WOD (Workout of the Day)
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Mobility
2:00 Banded Hangstring Pull