C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Walking Quad Stretch
20m Walking RDL
20m Spider Man Lunges
20m Reverse Lunges w/ Rotation
20m Inch Worm
+
3:00
5 Air Squats w/ :03 Pause
5 Scap Push Ups
5 Scorpions (per side)
Core Training
Hollow Body (Tabata)
RX+
L-Sit Static Hang From Bar
Weightlifting
Back Squat (1 x 10 @ 30-40%)
Front Squat (1 X 5 @ 40-50%)
Front Squat/Back Combo (1 x 20 @ 50-60% (of Front Squat))
Front squat for 8-10 reps
Rack the bar and get into back squat
***However many reps you got on the front squats, you must make up the remaining difference with back squats to hit 20 total reps***
WOD (Workout of the Day)
Metcon (Time)
30-20-10
Wall Balls
Burpees
Mobility
:60 Couch Stretch (per leg)