C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
Lap Butt Kickers
Lap High Knee Pulls
Lap Reverse Lunges w/ Rotation
+
Lap Monster Walk (Forward + Backward)
Lap Monster Shuffle (Left/Right)
5 Band Pull Aparts + 5 Pass Throughs
5 Hawaiian Squats (per leg)
Conditioning
Metcon (AMRAP – Reps)
5:00 Partner AMRAP
10 Burpees to 6″ Target
(Alt every 10 reps)
Weightlifting
Push Press (12 TnG Every 3:00 for 9:00 w/ :03 Pause at Top)
(Note: Suggested load 40-50%)
Focus on :03 Pause at top of press
WOD (Workout of the Day)
Metcon (Time)
50 DU (100 Singles)
40 Wall Balls (20/14 to 10/9)
30 Sit Ups
20 Squat Cleans (95/65)
RX+
WB = 30/20 to 10/9′
SC = 135/95
Mobility
2:00 Dragon Pose or Couch Stretch
(per leg)