C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jog
2 Laps Skip
2 Laps Lateral Shuffle
+
Lap Frankensteins w/ Toe Touch
Lap Gate Openers
Lap Spider Man Lunges
Lap Walking Quad
+
10 Bird Dogs (per side)
10 Super Mans
10 Hollow Rocks
10 Alt. Lunges (per side)
+
2 Laps AFAP on Sled (light)
Weightlifting
Metcon (No Measure)
12:00 Alt. EMOM
Min 1: :30 Keg Stretch
Min 2: 5 DB Lateral Raises + 5 DB DB Front Raises
Min 3: 12 TnG DL @ 50% of 1RM
Deadlift (12 TnG @ 50% of 1RM)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
10:00 Ascending Ladder
5 DL (135/95)
15 Box Jumps (24/20)
10 DL
15 BJ
15 DL
15 BJ
20 DL
15 BJ…..
Until 10:00 mark
Mobility
2:00 Banded Hangstring Pull