C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jog
4 Laps Lateral Shuffle
+
20m Walking RDL
20m Walking Quad Stretch
20m Butt Kickers
20m Skipping Knee Pull
+
4:00
5 Primal Pass Throughs
5 Spider Man Lunges
5 Bridge Drills
Weightlifting
(No Measure)
5:00 Hang Power Clean Tech Work
(Bar only)
Weightlifting
Hang Power Clean (3 x 3 @ 80-85%)
WOD (Workout of the Day)
Metcon (Time)
10-8-6-4-2
Strict Pull Ups
Hang Power Clean (95/65)
50m Shuttle (after each round)
RX+
(135/95)
If ring pulls substituted for pull ups double rep count (20-16-12-8-4)
Mobility
:60 QL/Psoas Smash w/ Lax Ball