C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
+
1 Lap Bear Crawls
1 Lap Walking Quad
1 Lap Walking RDL
1 Lap Gate Openers
+
1 Rounds
10 Super Mans
10 Spider Man Lunges (per side)
10 Aqua Mans
10 PVC Pass Throughs
10 Plank Push Ups
Conditioning
Metcon (Weight)
5:00 EMOM
8 Russian KBS (1.5/1)
10 Box Jumps (24/20)
RX+
Russian = American
Weightlifting
Front/Back Squat Combo (Every 3:00 for 9:00 (3 Sets))
Set 1: 5 Front Squat + 5 Back Squat
Set 2: 5 Front Squat + 5 Back Squat
Set 3: 8-10 Front Squat + 10-12 Back Squats
(Note: Suggested load: Add 5-10# from last weeks final set; started at 60% last week)
***As soon as bar is rack from front squats athletes should immediately put on back and step away from rack to begin back squats
WOD (Workout of the Day)
Metcon (Time)
For time:
30 Russian KBS(1.5/1)
15 Burpees
24 Russian KBS(1.5/1)
12 Burpees
18 Russian KBS(1.5/1)
9 Burpees
RX+
(2/1.5)
Mobility
2:00 QL Smash w/ Lax Ball (per side)