C2 – CrossFit
Warm-up
Animal Warm Up (No Measure)
100m Jog:
+
5 Rounds:
10m Bear Crawl
10m Inch Worm
10m Alligator Crawl
10m Duck Walk
Weightlifting
Thruster (3 x 8-10 (95/65))
Rest 2:00 Btw Sets
All Sets UB
Metcon
Metcon (Time)
Max Effort Chin Over the Bar Hold
WOD (Workout of the Day)
Metcon (Time)
Partner Invisible “Fran”
21-15-9
Air Squats
Push Ups
Partner A does 21 Squats…Partner B does 21 Squats….Partner A does 21 Push Ups….Partner B does 21 Push Ups….Partner A does 15 Squats…..
Rest 2:00
2k Row (Time)
Max Effort 2k Row
Partner Row – Switch Every 500m
Mobility
2:00 Supine Squat Therapy against Wall