C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
+
1 Lap Bear Crawls
1 Lap Walking Quad
1 Lap Walking RDL
1 Lap Gate Openers
+
1 Rounds
10 Super Mans
10 Spider Man Lunges (per side)
10 Aqua Mans
10 PVC Pass Throughs
10 Plank Push Ups
Conditioning
Metcon (AMRAP – Reps)
4:00 Partner AMRAP
15 UB Russian KBS (1.5/1)
(Rotate every 15 reps; If you stop before 15 reps is completed you must start your set over)
RX+
American (1.5/1)
Weightlifting
Front/Back Squat Combo (Every 3:00 for 9:00 (3 Sets))
Set 1: 5 Front Squat + 5 Back Squat
Set 2: 5 Front Squat + 5 Back Squat
Set 3: 8-10 Front Squat + 10-12 Back Squats
(Note: Suggested load: Add 5-10# from last weeks final set; started at 60% last week)
***As soon as bar is rack from front squats athletes should immediately put on back and step away from rack to begin back squats
WOD (Workout of the Day)
Metcon (Time)
3 RFT
12 Deadlifts (115/75)
9 Hang Power Cleans
6 S20
RX+
(155/105)
Mobility
2:00 QL Smash w/ Lax Ball (per side)