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 EMOM
6-8 Burpee Box Jumps (24/20)
RX+
5-6 Burpee Pull Ups
Weightlifting
Metcon (No Measure)
12:00 EMOM
Min 1: 10-12 Barbell Z Press
(Add 5-10# from last week)
Min 2: 12-15 Hanging Knee Raises/T2B
Min 3: 10 TnG DL
(Note: Suggested load on DL max of 50-60% of 1RM)
Deadlift (4 x 10)
WOD (Workout of the Day)
Metcon (Calories)
15:00 EMOM
Min 1: :45 Hollow Body or Hollow Rock
Min 2: 10 Push Press (75/55)
Min 3: :45 Max Cals
(Note: Only score Cals. Start row at :00)
Mobility
2:00 Corpse Stretch