C2 – CrossFit
Warm-up
(No Measure)
20m Jog
20m Butt Kickers
20m Knee Pull w/ Toe Touch
20m Walking Quad
20m Gate Opener
20m Walking Lunges
+
:30 Spider Man Lunge Hold (per leg)
+
3:00
5 Bird Dogs (per side)
5 Scap Push Ups
5 Bend & Bows
+
:60 Russian Baby Maker Hold
Core Training
Tabata Hollow Body (Static Hold) (No Measure)
Weightlifting
Back Squat (4 x 4 @ 70-75% (1.3.x.1))
(1.3.x.1) =
:01 Hold on Decline
:03 Pause @ Bottom
Drive Up
:01 Pause @ Top
WOD (Workout of the Day)
Metcon (3 Rounds for reps)
3:00 AMRAP
Ascending Ladder
2 Thrusters, 2 Burpees, 4/4, 6/6, 8/8….
Rest 3:00
2:00 AMRAP
Ascending Ladder
2 Thrusters, 2 Burpees, 4/4, 6/6, 8/8….
2:00 Rest
1:00 AMRAP
Ascending Ladder
2 Thrusters, 2 Burpees, 4/4, 6/6, 8/8….
RX = (95/65)
RX+ = (115/75) + Lateral Burpee Over
Continue up couplet ladder during AMRAP until clock stops****
Re-Start Ladder Each AMRAP
Mobility
:90 Corpse Stretch