C2 – CrossFit
Warm-up
(No Measure)
20m Jog
20m Butt Kickers
20m Knee Pull w/ Toe Touch
20m Walking Quad
20m Gate Opener
20m Walking Lunges
+
:30 Spider Man Lunge Hold (per leg)
+
3:00
5 Bird Dogs (per side)
5 Scap Push Ups
5 Bow & Bends
+
:60 Russian Baby Maker Hold
Core Training
Tabata Sit Ups (AMRAP – Reps)
Score lowest round
Weightlifting
Back Squat (10:00 Build to HS or 1RM)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
5:00 EMOM
:30 Work/:30 Rest
1 PC + Max Front Squats
(95/65)
RX+
(135/95)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
3 sets @ 98% (High Aerobic Effort)
:30 Max KBS (1.5/1)
:30 Max No Push Up Burpees
:30 Max Slam Balls (30/20)
:30 Rest
RX+
KBS = (2/1.5)
Mobility
2:00 Corpse Stretch