C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jog
4 Laps Lateral Shuffle
+
20m Walking RDL
20m Walking Quad Stretch
20m Butt Kickers
20m Skipping Knee Pull
+
4:00
5 Primal Pass Throughs
5 Spider Man Lunges
5 Bridge Drills
Weightlifting
(No Measure)
5:00 Hang Clean Tech Work
(Bar only)
Weightlifting
Hang Clean (2 x 2 @ 90-95% )
Gymnastics
Weighted Pull-ups (2 x 2-3 @ 90-95% (3010 Tempo))
Scaled:
1 x 6-8 Ring Pulls (3010 Tempo)
1 x 6-8 Standing Back Fly’s (add weight from last week if possible)
1 x 6-8 Barbell Curl
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
“Death By Burpees”
Mobility
2:00 Pec Smash w/ Lax Ball
or
Banded Lateral Openers