C2 – CrossFit
Warm-up
Warm-up (No Measure)
5 Laps Jogging to Start
+
5 Rounds
10m Bear Crawl
10m Inch Worm
10m Alligator Crawl
10m Duck Walk
Core Training
Hollow Rocks (Tabata)
Weightlifting
5:00 to Practice Spotting & Bailing from Squats in a Safe and Efficient Manner — Only use approx 15-25% of 1RM
Back Squat (1 x 5 @ 35% (1.3.x.0))
Back Squat (1 x 5 @ 45% (1.3.x.0))
Back Squat (1 x 5 @ 55% (1.3.x.0))
WOD (Workout of the Day)
Metcon (No Measure)
Partner WOD
***Not for Time****
250m Row
10 Burpees
x 10
RX+
Burpee over Rower
Mobility
Quad Barbell Smash
2:00 Per Leg