C2 – CrossFit
Warm-up
(No Measure)
20m Jog
20m Lateral Shuffle
20m Skip
20m Walking Quad
20m Walking RDL
20m Knee Pull
20m Gate Opener
+
4:00
5 Air Squats
5 Push Ups
5 Scorpions
Gymnastics
Weighted Pull-ups (8:00 Build to 1 RM)
Scaled:
8-10 Weighted Ring Pulls (:03 Pause at top); rest :30
6-8 Weighted Scap Pulls on Bar: Rest 2:00
x 2
Weightlifting
Deadlift (10:00 Build to HS or 1RM)
WOD (Workout of the Day)
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Compare to 1/27
Mobility
:60 Hamstring Smash w/ Lax Ball or
:60 Hamstring Smash w/ Barbell