C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jog
4 Laps Lateral Shuffle
+
20m Walking RDL
20m Walking Quad Stretch
20m Butt Kickers
20m Skipping Knee Pull
+
4:00
5 Primal Pass Throughs
5 Spider Man Lunges (per side)
5 Scorpions (per side)
Weightlifting
(No Measure)
5:00 Hang Power Clean Tech Work
(Bar only)
Weightlifting
Hang Power Clean (2 x 2 @ 90-95%)
WOD (Workout of the Day)
Metcon (Time)
21-15-9
Jumping Lunges (R/L=1)
Sit Ups
Burpees
RX+
Lunges = Alt. Pistols (R/L = 1)
SU = T2B
Burpees = Burpee Pull Ups
Mobility
:60 Frog Stretch
x 2