C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
4 Laps Skipping
4 Laps Shuffle
+
20m Walking Lunges
20m Gate Openers
20m Walking RDL
20m Walking Lunges
+
3:00
5 Scap Push Ups
5 Dive Bombers
5 Rocking Sumo Squats
Gymnastics
Pistols (5:00 Pistol Practice)
Weightlifting
3:00 Front Rack Mobility
Push Jerk (2 x 2 @ (+10-15 From Last Week) )
WOD (Workout of the Day)
Metcon (Time)
9-8-7-6-5-4-3-2-1:
S2O (95/65)
Front Squat (95/65)
RX+
FS = Overhead Squat (95/65)
Bar comes from the ground on 1st rep. Must drop bar in between rounds.
Mobility
:90 Russian Baby Maker Hold