C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jog
2 Laps Skip
2 Laps Lateral Shuffle
+
Lap Frankensteins w/ Toe Touch
Lap Gate Openers
Lap Spider Man Lunges
Lap Walking Quad
+
10 Bird Dogs (per side)
10 Super Mans
10 Hollow Rocks
10 Alt. Lunges (per side)
+
2 Laps AFAP on Sled (light)
Weightlifting
Metcon (No Measure)
15:00 Alt. EMOM
Min 1: 8-10 Wall Angels
Min 2: :30 Double OH KB/DB Carry
Min 3: 10 TnG DL @ 50% of 1RM
Deadlift (10 TnG @ 50% of 1RM)
WOD (Workout of the Day)
Metcon (3 Rounds for reps)
4:00 AMRAP
5 G20 (95/65)
5 HRPU
4:00 Rest
3:00 AMRAP
5 G20 (95/65)
5 HRPU
3:00 Rest
2:00 AMRAP
5 G20 (95/65)
5 HRPU
RX+
G20 = 135/95
HRPU = HSPU
Mobility
2:00 Banded Hangstring Pull