C2 – CrossFit
Warm-up
(No Measure)
20m Jog
20m Lateral Shuffle
20m Skip
20m Walking Quad
20m Walking RDL
20m Knee Pull
20m Gate Opener
+
4:00
5 Air Squats w/ :03 Pause
5 Bow and Bends
5 Spider Man Lunges
Weightlifting
Deadlift (5 x 1 (:03 Pause Below Knee))
Add 5-15# from last week
WOD (Workout of the Day)
Metcon (Weight)
6:00 Running Clock:
1 HPC + 1 PC (Ever :45)
(115/75)
RX+
1 Bear Complex (Ever :45)
(135/95)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
1:00 Max BJ/SD (24/20)
1:00 Max HRPU
1:00 Max Row (cals)
1:00 Rest
x 2
Mobility
:60 Banded Hamstring Pull (per leg)