C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
Lap Butt Kickers
Lap High Knee Pulls
Lap Reverse Lunges w/ Rotation
+
Lap Monster Walk (Forward + Backward)
Lap Monster Shuffle (Left/Right)
5 Band Pull Aparts + 5 Pass Throughs
10 Wall Angels
10 Banded Good Mornings
Weightlifting
Metcon (No Measure)
12:00 EMOM
Min 1: 6-8 Barbell Z Press
(Add 5-10# from last week)
Min 2: 12-15 Straight Body Crunches
Min 3: 15 TnG DL
(Note: Suggested load 30-40% of 1RM)
Deadlift (4 x 15)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
200m Run
10 Russian KBS (1.5/1)
10 HRPU
10 Box Jumps (24/20)
RX+
Russian = American
HRPU = HSPU
Mobility
2:00 Corpse Stretch