C2 – CrossFit
Warm-up
(No Measure)
20m Walking Lunges
20m Walking Quad Stretch
20m Walking RDL
20m Spiderman Lunges
20m Butt Kickers
20m Skipping High Knee Pulls
+
10 Air Squats w/ :03 Pause
10 Scap Push Ups w/ :03 Pause
10 Cobras w/ :03 Pause
x 2
Mobility
2:00 OH Shoulder Position Mobility
A: Partner Assisted Box OH Drill
B. Banded OH Distraction
Weightlifting
Shoulder Press (3 x 5 @ 60% @ 1310 Tempo)
WOD (Workout of the Day)
Metcon (3 Rounds for reps)
4:00 AMRAP @ 50%, 75%, 98%
10 Thrusters (75/55)
10 Box Jump/Step Downs (24/20)
100m Row
Rest/Walk 4:00
x 3
***Each 10m on row counts as 1 rep***
***30 reps per round possible***
Mobility
2:00 Corpse Stretch