C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
+
1 Lap Bear Crawls
1 Lap Walking Quad
1 Lap Walking RDL
1 Lap Gate Openers
+
10 Squats w/ Hip Circle (:03 Pause)
10 Banded Face Pulls
10 Scap Push Ups
10 PVC Pass Throughs
Conditioning
Metcon (No Measure)
6:00 EMOM
20 DU/40 Singles
10 T2B/Sit Ups
Weightlifting
5:00 Tech Work
Power Clean + Front Squat + Shoulder to OH (4 Every 2:00 10:00 (5 Sets))
(Note: Ok to add weight each set but goal is perfect reps; NO MISSED REPS!!)
OR
RX+
Power Snatch + Snatch Push Press + OHS (4 Every 2:00 10:00 (5 Sets))
(Note: Ok to add weight each set but goal is perfect reps; NO MISSED REPS!!)
WOD (Workout of the Day)
Metcon (Calories)
15:00 EMOM
Min 1: :30 Hollow Rock or Hollow Body
Min 2: :45 ME Row for Calories
(Start at :00)
Min 3: 6 Thrusters (95/65)
Mobility
2:00 Hamstring Smash w/ Lax Ball/KB
(Per leg)