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
Strict Toes-To-Bar (Tabata)
Scaled:
Supine K2E
Weightlifting
Back Squat (1 x 10 @ 40%)
Front Squat (1 X 5 @ 50%)
Front Squat/Back Combo (1 x 20 (Add 5-15 from last week))
WOD (Workout of the Day)
Metcon (Time)
2-4-6-8-10-8-6-4-2
Power Cleans (115/75)
Hand Release Push Ups
RX+
See below
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Mobility
2:00 Olympic Wall Squat Therapy