C2 – CrossFit
Warm-up
(No Measure)
20m Jog
20m Butt Kickers
20m Reverse Lunges
20m Walking RDL
20m Spider Man Lunges
20m Walking Quad Stretch
+
4:00
5 Rocking Sumo Squats
5 Fire Hydrants
5 Scap Push Ups
Weightlifting
Front Squat (12:00 Build to HS)
Gymnastics
Metcon (Time)
ME Plank Hold
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
15:00 EMOM
Min 1 – :30 Hollow Rocks
Min 2 – :30 Goblet Squats (1.5/1)
Min 3 – :30 Max Effort Row (cals)
Mobility
:60 Pigeon Stretch (per leg)