C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jogging
+
1 Lap Bear Crawls
1 Lap Walking Quad
1 Lap Walking RDL
1 Lap Gate Openers
+
1 Rounds
10 Super Mans
10 Spider Man Lunges (per side)
10 Aqua Mans
10 PVC Pass Throughs
10 Plank Push Ups
Conditioning
Metcon (No Measure)
4:00 EMOM
10 Box Jump (24/20)
10 HRPU
Weightlifting
Back Squat (4 Every 2:30 for 10:00 @ 23X1)
(Note: Suggested load 70-80% of 1RM)
Focus on full :03 pause at bottom of squat
WOD (Workout of the Day)
2016 Whole30 (Challenge WOD #1) (AMRAP – Rounds and Reps)
4:00 AMRAP
10 Cals on Rower
10 Thrusters (95/65)
AMRAP – Rounds and Reps
1:00 Rest
2016 Whole30 (Challenge WOD #2) (AMRAP – Rounds and Reps)
4:00 AMRAP
10 Front Squats (115/75)
10 Hanging Knee Raises
RX+
FS = OHS
HKR = T2B
1:00 Rest
2016 Whole30 (Challenge WOD #3) (AMRAP – Rounds and Reps)
4:00 AMRAP
30 DU/60 SU
15 Power Cleans (75/55)
RX+
PC = Power Snatch
**Score single unders as 30 reps
Mobility
:90 QL Smash w/ Lax Ball (per side)