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
Flutter Kicks (Tabata)
R/L = 1
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 (5 Rounds for time)
5 sets @85%:
Row 5 cals
10 pull ups
15 burpees
Rest/walk 2:00
Mobility
1:00 Lax Ball Smash per foot
1:00 Lax Ball Smash per forearm