C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
Lap Butt Kickers
Lap High Knee Pulls
Lap Reverse Lunges w/ Rotation
+
Lap Monster Walk (Forward + Backward)
Lap Monster Shuffle (Left/Right)
5 Band Pull Aparts + 5 Pass Throughs
5 Hawaiian Squats (per leg)
Conditioning
Metcon (AMRAP – Reps)
5:00 Partner AMRAP
8 Pull Ups or Ring Pulls
(Alt every 8 reps)
RX+
CTB
Weightlifting
Push Press (15 TnG Every 3:00 for 9:00 w/ :03 Pause at Top)
Focus on :03 Pause at top of press
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
For Reps
:90 ME Row (Cals)
:90 Rest
:90 ME HRPU
:90 Rest
:60 ME Row (Cals)
:60 Rest
:60 ME HRPU
:60 Rest
:30 ME Row (Cals)
:30 Rest
:30 ME HRPU
RX+
HRPU = HSPU
Mobility
2:00 Foam Roll Lat (per side)