C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
Lap Butt Kickers
Lap High Knee Pulls
Lap Reverse Lunges w/ Rotation
+
Lap Monster Walk (Forward + Backward)
Lap Monster Shuffle (Left/Right)
5 Band Pull Aparts + 5 Pass Throughs
10 Wall Angels
10 Banded Good Mornings
Conditioning
Metcon (AMRAP – Reps)
5:00 Partner AMRAP
15 WB (20/14 to 10’/9’)
RX+
WB = (30/20 to 10’/9’)
(Note: Rotate after every 15 reps)
Weightlifting
Metcon (No Measure)
12:00 EMOM (4 Sets)
Min 1: 12-15 Barbell Z Press (Light)
Min 2: 12-15 Tuck Ups
Min 3: 8 TnG DL
(Note: Suggested load on DL max of 60-70% of 1RM)
Deadlift (4 x 8)
WOD (Workout of the Day)
Metcon (4 Rounds for reps)
:30 Row (Cals)
:30 Rest
:30 Mountain Climbers (R/L = 1)
:30 Rest
:30 Russian KBS (1.5/1)
:30 Rest
Mobility
2:00 Corpse Stretch