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
+
1 Rounds
10 Super Mans
10 Spider Man Lunges (per side)
10 Aqua Mans
10 PVC Pass Throughs
10 Plank Push Ups
Conditioning
Metcon (No Measure)
4:00 EMOM
15 Russian or American KBS (1.5/1)
10 Hanging Knee Raises or
Suppine Knee to Elbows
Weightlifting
Back Squat (3 Every 3:00 for 9:00 @ 23X1)
(Note: Suggested load 80-90% of 1RM)
Focus on full :03 pause at bottom of squat
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
12:00 AMRAP
3 Power Cleans (95/65)
3 Wall Balls (20/14 to 10’/9’)
3 Burpees
6 Power Cleans
6 Wall Balls
6 Burpees
9 Power Cleans
9 Wall Balls
9 Burpees.
………..
Continue adding 3 reps until 12:00 mark
RX+
PC = (135/95)
WB = 30/20
Burpees = Bar Facing
Mobility
:90 QL Smash w/ Lax Ball (per side)