C2 – CrossFit
Warm-up
(No Measure)
20m Jog
20m Butt Kickers
20m Knee Pull w/ Toe Touch
20m Walking Quad
20m Gate Opener
20m Walking Lunges
+
:30 Spider Man Lunge Hold (per leg)
+
3:00
5 Bird Dogs (per side)
5 Scap Push Ups
5 Bow & Bends
+
:60 Russian Baby Maker Hold
Core Training
Tabata Hollow Rocks (AMRAP – Reps)
Score Lowest Round
Weightlifting
Back Squat (3 x 2 @ 90-95% (1.3.x.1))
(1.3.x.1) =
:01 Hold on Decline
:03 Pause @ Bottom
Drive Up
:01 Pause @ Top
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
10:00 EMOM
Even: :30 Max Row (Cals)
Odd: :30 Max DL (135/95)
RX+
Even: :30 Max Burpee to 6″ Target
Odd: :30 Max C&J (135/95)
Mobility
:60 Hamstring Lax Ball Smash w/ KB
or
:60 Hamstring Smash on Barbell