C2 – CrossFit
Warm-up
(No Measure)
20m Jog
20m Lateral Shuffle
20m Skip
20m Walking Quad
20m Walking RDL
20m Knee Pull
20m Gate Opener
+
4:00
5 Air Squats
5 Push Ups
5 Scorpions
Gymnastics
Weighted Pull-ups (2 x 2 (Add 5-10 from last attempt))
Scaled:
8-10 Weighted Ring Pulls (:03 Pause at top); rest :30
6-8 Weighted Scap Pulls on Bar: Rest 2:00
x 2
Weightlifting
Deadlift (3 x 1 (Add 10-15 from last week))
WOD (Workout of the Day)
Metcon (4 Rounds for reps)
3:00 AMRAP
10 Box Jumps (24/20)
100m Run
1:00 Rest
3:00 AMRAP
7 Thrusters (95/65)
15 KBS (1.5/1)
1:00 Rest
x 2
(Each run counts for 10 reps)
Mobility
:60 Couch Stretch per Leg