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
Metcon (AMRAP – Reps)
5:00 Partner AMRAP
10 Slam Balls (30/20)
(Alt every 10 reps)
RX+
10 Alt KB Snatch (5 per arm)
1.5/1
Weightlifting
Metcon (No Measure)
9:00 EMOM
Min 1: 4-6 Barbell Z Press
(Add 5-10# from last week)
Min 2: 10 4-Count Flutter Kicks
Min 3: 20 TnG DL
(Note: Suggested load 20-30% of 1RM)
Deadlift (3 x 20)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
7:00 Ascending Ladder
5 Thrusters (95/65)
10 Pulls Ups or 15 Ring Pull/Jumping Pull Ups
10 Thrusters
10 Pulls Ups or 15 Ring Pull/Jumping Pull Ups
15 Thrusters
10 Pulls Ups or 15 Ring Pull/Jumping Pull Ups
20 Thrusters
10 Pulls Ups or 15 Ring Pull/Jumping Pull Ups
…..
Continue adding 5 thrusters each set until 7:00 mark
Mobility
2:00 Corpse Stretch