C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
4 Laps Lateral Shuffle
+
20m Spider Man Lunges
20m Frankenstein w/ Toe Touch
20m Walking Quad Stretch
20m Butt Kickers
20m High Knees
+
3:00
5 Air Squats
5 Bridge Drills
5 Scorpions (per side)
Weightlifting
Close Grip Bench (12:00 Build to HS)
Gymnastics
Sorensen Holds (:45 Hold/1:15 Rest x 3)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
3:00 Max Wall Balls (20/14)
2:00 Max BJ/SD (24/20)
1:00 Max Burpees
Rest 3:00
x 2
Metcon (AMRAP – Reps)
War of the WODs athletes:
Individuals
5:00
1:00 Max Row (meters)
1:00 Max AD (cals)
1:00 Max Row (meters)
1:00 Max AD (cals)
1:00 Max Row (meters)
Team Scaled (perform solo)
3:00 Max Distance Row
2:00 Max Russian KBS (2/1)
1:00 Max Box Jump Overs
Mobility
2:00 Corpse Stretch