C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
Lap Monster Walk (Forward + Backward)
Lap Monster Shuffle (Left/Right)
5 Band Pull Aparts + 5 Pass Throughs
5 Hawaiian Squats (per leg)
Lap Broad Jump
Conditioning
Metcon (AMRAP – Reps)
5:00 EMOM
5 Burpees + Max Hollow Rocks
RX+
5 Burpees to 6″ Target + Max Hollow Rocks
Weightlifting
Rear Foot Elevated Split Squat (Every 3:00 for 9:00 (3 Sets) 10 (per leg))
(KB in each hand)
RX+
Overhead Squat (Every 3:00 for 9:00 (3 Sets) 10 @ (95/65))
Conditioning
Metcon (AMRAP – Reps)
10:00 Partner Ladder
3-6-9-12-15…
Dead Lifts (135/95)
HRPU
Box Jumps (24/20)
RX+
Dead Lifts (225/155)
HRPU = HSPU
BJ = T2B
Alt. Each Movement