C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jog
4 Laps Lateral Shuffle
+
20m Walking RDL
20m Walking Quad Stretch
20m Butt Kickers
20m Skipping Knee Pull
+
4:00
5 Primal Pass Throughs
5 Spider Man Lunges
5 Bridge Drills
Weightlifting
(No Measure)
5:00 Hang Power Clean Tech Work
(Bar only)
Weightlifting
Hang Power Clean (10:00 Build to HS or 1RM)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
5:00 AMRAP @ 85% of A
Put weight used in notes
Gymnastics
Metcon (AMRAP – Reps)
Tabata Push Ups
Tabata Pull Ups
Tabata Lateral Hops
Score total reps
Mobility
:60 Couch Stretch (per leg)