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 Bird Dogs (per side)
5 Scap Push Ups
5 Squat Jumps
Gymnastics
Core Interval (No Measure)
:20 Left Plank
:20 Right Plank
:20 Front Plank
:20 Hollow Body
:20 Super Man
:20 Rest
x 3
Weightlifting
Rear Foot Elevated Split Squat (1 x 20 (1.5/1/.5))
Push Press (10:00 Build to HS)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP:
20 Air Squats
20 KBS (1.5/1)
20 Push Ups
RX+
Air Squats = Goblet Squats
KBS = (2/1.5)
Push Ups = Dynamic
Metcon (AMRAP – Reps)
War of the WODs Athletes
Individuals:
8:00 AMRAP:
20 Alternating KB cleans (2/1)
25 Burpee box jump overs (24/20)
50 Double unders or 150 Singles
50 Wall balls (20/14)
Max Pullups
Teams (work solo)
8:00 AMRAP:
10 G2O (95/65)
15 K2E (Knees to 90 Degrees)
20 WB (14/10)
25 Pull Ups
Mobility
1:00 Couch Stretch (per side)