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
+
10 Squats w/ Hip Circle (:03 Pause)
10 Banded Face Pulls
10 Scap Push Ups
10 PVC Pass Throughs
Conditioning
Metcon (No Measure)
6:00 EMOM
20 DU/40 SU
10 Box Jump/Step Downs
Weightlifting
5:00 Tech Work
Power Clean + Front Squat + Shoulder to OH (2 EMOM for 5:00)
(Note: Ok to add weight each set but goal is perfect reps; NO MISSED REPS!!)
OR
RX+
Power Snatch + Snatch Push Press + OHS (2 EMOM for 5:00)
(Note: Ok to add weight each set but goal is perfect reps; NO MISSED REPS!!)
WOD (Workout of the Day)
Metcon (Time)
3 RFT
6 G20 (95/65)
12 Box Jump/Step Downs (24/20)
24 Russian KBS (1.5/1)
50 DU/100 Singles
RX+
G20 (135/95)
Russian = American
Mobility
2:00 Shoulder Smash w/ Lax Ball
(Per arm)