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 (4 x 3 (Add 5-10 from last week) @ 1310 Tempo)
WOD (Workout of the Day)
Metcon (3 Rounds for reps)
5:00 AMRAP @ 50%, 75%, 98%
Run 400m
Then AMRAP:
7 Thrusters (75/55)
7 Burpees
3:00 Rest/Walk
***Bar comes from the ground***
RX+
Thruster (95/65)
Mobility
:90 Olympic Wall Squat Therapy