C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
+
1 Lap Bear Crawls
1 Lap Walking Quad
1 Lap Walking RDL
1 Lap Gate Openers
+
10 Squats w/ Hip Circle (:03 Pause)
10 Banded Face Pulls
10 Scap Push Ups
10 PVC Pass Throughs
Conditioning
Metcon (No Measure)
6:00 EMOM
10 Russian KBS or 8 Alt. DB/KB Snatch
10 Sit Ups or 10 T2B
Weightlifting
5:00 Tech Work
Power Clean + Front Squat + Shoulder to OH (3 Every :90 for 6:00 (4 Sets))
(Note: Ok to add weight each set but goal is perfect reps; NO MISSED REPS!!)
OR
RX+
Power Snatch + Snatch Push Press + OHS (3 Every :90 for 6:00 (4 Sets))
(Note: Ok to add weight each set but goal is perfect reps; NO MISSED REPS!!)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
15:00 EMOM
Min 1: :45 Plank or HS Hold
Min 2: :45 ME Push Press (75/55)
Min 3: 10 Cals on Rower
***Only score ME Push Press
Mobility
2:00 Banded Hamstring Pulls
(Per leg)