C2 – CrossFit

De-Load Week Day 1


(No Measure)

20m Walking Lunges

20m Knee Pull No Toe Touch

20m Walking RDL

20m Walking Quad Stretch

20m Spider Man Lunges

20m Gate Openers


2 Rounds

10 Partner Burpee (High Five @ Top)

10 Partner Squat (High Five @ Top)

10 Partner Push Ups (High Five @ Top)

10 Partner Sit Ups (High Five @ Top)



“Monkey in the Middle”
Athlete in the middle of circle performs max Plate Hold in both hands (35/25). Other athletes form a circle around athlete, squat and pass WB around circle while athlete in the middle holds a plate until plates drop.


Metcon (No Measure)

2 Laps Strength Axle


Back Squat (3 x 5 @ 70%)

WOD (Workout of the Day)

Metcon (Time)

“Partner Fun”

For Total Time

A. 60 Burpees for time

Partner 1 Holds Plank

Partner 2 Performs Burpees

No rest…..

B. 100 Wallballs (20/14)

Partner 1 Holds SB OH (30/20)

Partner 2 Performs Wallballs


Shoulder Smash w/ Lax Ball

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