C2 – CrossFit
Warm-up
(No Measure)
20m Walking Lunges
20m Walking Quad Stretch
20m Spider Man Lunges
20m Walking RDL
20m Duck Walk
20m Reverse Gate Openers
+
4:00
5 Jumping Squats
5 Scap Push Ups
5 Fire Hydrants
5 Bird Dogs (per side)
WOD (Workout of the Day)
Metcon (Time)
Clock Starts @ 0:00
21 Hang Power Cleans (95/65)
9 Burpees
15 Hang Power Cleans (95/65)
15 Burpees
9 Hang Power Cleans (95/65)
21 Burpees
*****12:00 Time Cap
Metcon (No Measure)
@ 15:00
Tabata Hollow Body
Metcon (Weight)
@ 22:00
21:00 EMOM
Min 1 – 5 KBS+5 Goblet Squats (1.5/1)
Min 2 – 10 Mountain Climbers (R/L=1)
Min 3 – 8 Alt. Weighted Lunges (1.5/1)
Metcon (AMRAP – Reps)
@ 40:00
:30 Single Arm KBS (1.5/1)
:30 Ring Dips or Box Dips
rest :30
:30 Box Jump/Step Down (24/20)
:30 HSPU or HRPU
rest :30
x 3
***SA KBS Cue — “Thumb to Bum”
Metcon (3 Rounds for time)
War of the WODs
500m Sprint @ 90%
Rest 1:1
x 3
Rest Approximately 10:00
Metcon (AMRAP – Reps)
1:00 Max Rope Climbs
Rest 2:00
x 3
Rest 5:00
Metcon (AMRAP – Reps)
1:00 Max Sled Push (45)
Rest 2:00
(Complete 10 Burpees during rest)
x 3
Mobility
:90 Banded Pigeon (Per Leg)