C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
Lap Butt Kickers
Lap High Knee Pulls
Lap Reverse Lunges w/ Rotation
+
Lap Monster Walk (Forward + Backward)
Lap Monster Shuffle (Left/Right)
5 Band Pull Aparts + 5 Pass Throughs
5 Hawaiian Squats (per leg)
Conditioning
Metcon (AMRAP – Reps)
5:00 Partner AMRAP
15 Box Jumps (24/20)
(Alt every 15 reps)
Weightlifting
Push Press (10 TnG Every 3:00 for 9:00 w/ :03 Pause at Top)
(Note: Suggested load 50-60%)
Focus on :03 Pause at top of press
WOD (Workout of the Day)
Metcon (Time)
4 RFT
20 DL (135/95)
15 Lateral Burpee Over Bar
RX+
DL = (185/135)
Lateral = Bar Facing Burpee
Mobility
2:00 Dragon Pose or Couch Stretch
(per leg)