C2 – CrossFit
Warm-up
(No Measure)
20m Jog
20m Lateral Shuffle
20m Skip
20m Walking Quad
20m Walking RDL
20m Knee Pull
20m Gate Opener
+
4:00
5 Air Squats
5 Push Ups
5 Scorpions
Gymnastics
Weighted Pull-ups (8:00 Build to HS (not 1RM))
Scaled:
8-10 Weighted Ring Pulls (:03 Pause at top); rest :30
6-8 Weighted Scap Pulls on Bar: Rest 2:00
x 2
Weightlifting
Deadlift (3x 3 @ 80% (:03 Pause Below Knee))
WOD (Workout of the Day)
Metcon (Weight)
10:00 EMOM
E – :30 to hit 4-6 Clean & Jerk (95/65)
O – :30 to hit 10-15 V-Ups
RX+
C&J = (135/95)
V-Ups = 7-10 Strict T2B
Mobility
:60 Pigeon Stretch per Leg