C2 – CrossFit
Warm-up
Warm-up (No Measure)
20m Walking Lunges w/ rotation
20m Walking RDL
20m Walking Quad Stretch
20m Knee Pull
20m Gate Opener
+
10 PVC Strict Press
10 PVC Pass Throughs
10 PVC Dead Lifts
10 PVC Ext Rotations (per side)
x 2
+
10 Squat Jumps
10 Mountain Climbers (R/L = 1)
10 Scap Push Ups w/ :03 Pause
x 2
Core Training
Strength Axle (2-3 Laps (40-60m))
Weightlifting
OH Shoulder Mobility:
2:00 Banded OH Shoulder Distraction (per arm)
Shoulder Press (1 x 5 @ 35% )
Shoulder Press (1 x 5 @ 45%)
Shoulder Press (1 x 5 @ 55%)
WOD (Workout of the Day)
Metcon (No Measure)
Partner
“Deck of Cards”
***Full Deck***
Hearts = Wall Balls
Spades = Box Jump/Step Downs
Diamonds = Burpees
Clubs = KBS (2/1.5)
Partners rotate exercises each card***
Mobility
:90 Banded Pigeon Stretch (per leg)