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)
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)
2k Row (Time)
Max Effort 2k Row
Rest 3:00-5:00
800m Run (Time)
Max Effort 800m Run
Scaled: 800m Walk
Mobility
2:00 Frog Stretch