C2 – CrossFit
Warm-up
Warm-up (No Measure)
4 Laps Jogging
4 Laps Skipping
+
5 Partner Burpee High Fives
5 Partner Push Up High Fives
5 Partner Sit Up High Fives
x 2
+
:60 Russian Baby Maker Hold
+
3:00
5 Primal Pass Throughs
5 Scorpions (per side)
5 Cat Cows
Core Training
Supermans (Tabata)
Weightlifting
Partner Front Rack Mobility:
:20-:30 Holds
Barbell Partner Assisted Rack
or
Box Front Rack Partner Assisted
x 3-4
Hang Power Clean (1 x 5 @ 35% )
Hang Power Clean (1 x 5 @ 45%)
Hang Power Clean (1 x 5 @ 55%)
WOD (Workout of the Day)
Metcon (No Measure)
Partner “Half Cindy”
***For Quality not Reps****
10:00
5 Pull Ups
10 Push Ups
15 Air Squats
Rotate each round***
Mobility
Shoulder Barbell Smash
2:00 Per Shoulder