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 Hollow Rocks
10 Alt. Lunges (per side)
1 Lap OH Waiters Carry (per arm)
1 Lap Suitcase Carry (per arm)
+
2 Laps AFAP on Sled (light)
Weightlifting
Deadlift (Take 12:00 to Build to HS)
WOD (Workout of the Day)
Lactic Power Tester #1 (6 Rounds for reps)
Every 2:00 for 12:00 Alt Sets
(3 Sets of Each)
:40 Max Effort Row (Cals)
1:20 Rest
:40 ME Thruster (95/65)
1:20 Rest
Mobility
2:00 Banded Hangstring Pull