C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jog
2 Laps Skip
2 Laps Lateral Shuffle
+
Lap Frankensteins w/ Toe Touch
Lap Gate Openers
Lap Spider Man Lunges
Lap Walking Quad
+
10 Bird Dogs (per side)
10 Super Mans
10 Hollow Rocks
10 Alt. Lunges (per side)
+
2 Laps AFAP on Sled (light)
Weightlifting
Metcon (No Measure)
9:00 Alt. EMOM
Min 1: :30 HS Hold or :30 Plank Hold
Min 2: 5 Bottoms Up KB Press (per arm)
Min 3: 15 TnG DL @ 30% of 1RM
Deadlift (15 TnG @ 30% of 1RM)
WOD (Workout of the Day)
CrossFit Games Open 11.1 (Scaled) (AMRAP – Rounds and Reps)
10:00 AMRAP
60 Single Unders
15 Power Cleans (75/55)
RX+
Mobility
2:00 Shoulder Smash w/ Barbell
(Per Arm)
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#