C2 – CrossFit
Warm-up
(No Measure)
200m
+
20m Walking Lunges
20m Walking Quad Stretch
20m Walking RDL
20m Spiderman Lunges
20m Gate Openers
20m Frankensteins
+
10 Squat Jumps
10 Push Ups
10 Rocking Sumo Squats
10 Bow and Bends
Mobility
2:00 OH Shoulder Position Mobility
A: Partner Assisted Box OH Drill
B. Banded OH Distraction
Weightlifting
Shoulder Press (3 x 3 (Add 5-10 from last week) @ 1310 Tempo)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
200m Run
9 Deadlifts (115/75)
6 Hang Power Cleans (115/75)
RX+
(155/105)
Mobility
:90 Glute Smash w/ Lax Ball