C2 – CrossFit
De-Load Week Day 1
Warm-up
(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)
+
6:00
“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.
Gymnastics
Metcon (No Measure)
2 Laps Strength Axle
Weightlifting
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
Mobility
Shoulder Smash w/ Lax Ball