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
+
3:00
5 Rocking Sumo Squats
5 Primal Pass Throughs
5 Cobras
Weightlifting
2:00 Front Rack Mobility
Front Squat (4 x 2 @ 80-90%)
Gymnastics
Metcon (AMRAP – Reps)
5:00 EMOM
2-3 Wall Walks
RX+
:20 Max HSPU (kipping)
:40 Rest
WOD (Workout of the Day)
Metcon (Weight)
10:00 EMOM
9 Wall Balls (20/14)
5 Burpees
RX+
WB = (30/20)
Mobility
:90 Couch Stretch (per leg)