C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
4 Laps Skipping
+
20m Reverse Lunges
20m Walking RDL
20m Walking Quad Stretch
20m Spider Man Lunges
20m Inch Worms
+
3:00
5 Bird Dogs (per side)
5 Single Leg Bridge (per side)
5 Dive Bombers
Weightlifting
Deadlift (12:00 Build to HS)
Gymnastics
30 Muscle-Ups (Time)
30 muscle-ups for time
10:00 Cap
or
50 Pull Ups (Time)
50 Ring Pulls (Time)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
8:00 AMRAP @ 85%
Ascending Ladder
2/2,4/4,6/6,8/8…….
Thrusters (75/55)
Push Ups
RX+
(95/65)
Metcon (Time)
War of the WODs Athletes
Individual:
For Time:
(6:00 Time Cap)
1 Rope Climb/12 Thrusters (95/65)
1 Rope Climb/9 Thrusters
1 Rope Climb/6 Thrusters
1 Rope Climb/3 Thrusters
Mobility
:90 Hamstring Smash w/ KB/Lax Ball