C2 – CrossFit
Warm-up
(No Measure)
20m Walking Lunges
20m Walking Quad Stretch
20m Walking RDL
20m Spiderman Lunges
20m Butt Kickers
20m Skipping High Knee Pulls
+
10 Air Squats w/ :03 Pause
10 Scap Push Ups w/ :03 Pause
10 Cobras w/ :03 Pause
x 2
Mobility
2:00 OH Shoulder Position Mobility
A: Partner Assisted Box OH Drill
B. Banded OH Distraction
Weightlifting
Shoulder Press (4 x 2 (Add 5-10 from last week) @ 1310 Tempo)
WOD (Workout of the Day)
Metcon (3 Rounds for reps)
5:00 @ 75%
400m Run
Then AMRAP:
Strict Pull Ups/ Ring Pulls
Rest 3:00
4:00 @ 75%
200m Run
Then AMRAP:
Step Ups (24/20)
Rest 3:00
3:00 @ 75%
100m Run
Then AMRAP:
KBS (1.5/1)
Mobility
:90 QL Smash w/ Lax Ball