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 (No Measure)
5:00 EMOM
3 Elevator Goblet Squats (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 (3 Rounds for reps)
3 Rounds for Total Reps
:30 AMRAP G20 (95/65)
:30 AMRAP Box Jump/SD (24/20)
:30 AMRAP Russian KBS (1.5/1)
:30 AMRAP Single Unders
:30 AMRAP Burpees to a Plate
Res/Walk 2:30
RX+
G20 = 135/95
Russian KBS = (2/1.5)
Singles = Dubs
Burpees = Over Bar
Mobility
2:00 QL Smash w/ Lax Ball (per side)