C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
4 Laps Skipping
4 Laps Shuffle
+
20m Walking Lunges
20m Gate Openers
20m Walking RDL
20m Walking Lunges
+
3:00
5 Scap Push Ups
5 Dive Bombers
5 Rocking Sumo Squats
Gymnastics
Handstand Holds (Tabata Hand Stand/Wall Walk Holds)
RX+
HSPU
Weightlifting
3:00 Front Rack Mobility
Push Jerk (10:00 Build to a HS or 1RM)
WOD (Workout of the Day)
Metcon (Time)
Partner For Time:
25-20-15-10-5
Row (Cals)
Slam Ball (30/20)
You go…I go….
Partner A 25 Cals…25 Slam Balls….
Partner B 25 Cals….25 Slam Balls….
Mobility
:90 Russian Baby Maker Hold