C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
4 Laps Skipping
4 Laps Shuffle
+
20m Walking Lunges
20m Gate Openers
20m Walking RDL
20m Walking Lunges
+
3:00
5 Scap Push Ups
5 Dive Bombers
5 Rocking Sumo Squats
Gymnastics
Handstand Push-ups (5:00 EMOM (6-10) )
Scaled:
2 Wall Walks EMOM
Weightlifting
3:00 Front Rack Mobility
Push Jerk (3 x 3 @ (+10-15 From Last Week) )
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
1:00 Max WB
1:00 Rest
1:00 Max WB
:40 Rest
1:00 Max WB
:20 Rest
1:00 Max WB
:10 Rest
1:00 Max WB
:20 Rest
1:00 Max WB
:40 Rest
1:00 Max WB
Mobility
:60 Banded Lateral Opener (per arm)
+
Shoulder Barball Smash