C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jog
2 Laps Skip
2 Laps Lateral Shuffle
+
Lap Frankensteins w/ Toe Touch
Lap Gate Openers
Lap Spider Man Lunges
Lap Walking Quad
+
10 Bird Dogs (per side)
10 Super Mans
10 Hollow Rocks
10 Alt. Lunges (per side)
+
2 Laps AFAP on Sled (light)
Weightlifting
Metcon (No Measure)
15:00 Alt. EMOM
Min 1: 8-10 DB Kick Backs (per arm)
Min 2: :30 FW (Heavy)
Min 3: 2-3 DL @ 90-95% of 1RM
Deadlift (Deadlift (5×2-3 @ 90-95%))
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
12:00 Partner AMRAP
9 Deadlifts (115/75)
6 Hang Power Cleans
3 S20
RX+
(155/105)
***alt each round
Mobility
2:00 Banded Hangstring Pull