C2 – CrossFit
Whole-30 Re-Test*****
Warm-up
(No Measure)
4 Laps Jog
4 Laps Lateral Shuffle
+
20m Walking RDL
20m Walking Quad Stretch
20m Butt Kickers
20m Skipping Knee Pull
+
4:00
5 Primal Pass Throughs
5 Spider Man Lunges
5 Bridge Drills
Weightlifting
(No Measure)
5:00 Hang Clean Tech Work
(Bar only)
Weightlifting
Hang Clean (10:00 Build to HS or 1RM)
Gymnastics
Weighted Pull-ups (3 x 6-8 @ 60% (3010 Tempo))
Scaled:
2 x 6-8 Ring Pulls (3010 Tempo)
2 x 6-8 Standing Back Fly’s
WOD (Workout of the Day)
2015 Whole-30 Challenge WOD (AMRAP – Reps)
5:00 AMRAP
Ascending Ladder
2 KBS
2 Goblet Squats
2 Burpees
4 KBS
4 Goblet Squats
4 Burpees
6 KBS
6 Goblet Squats
6 Burpees
8 KBS
8 Goblet Squats
8 Burpees…………
Mobility
:90 Childs Pose