C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
Lap Spider Man Lunges
Lap Inch Worms
Lap Gate Openers
+
10 Band Pull Aparts
10 Band Pass Throughs
10 Band Int Rotations
10 Band Ext Rotations
10 Bottoms Up KB Press
Conditioning
Metcon (AMRAP – Rounds and Reps)
5:00 Partner AMRAP
100m Sprints
5 HRPU
(Rotate after each round)
Weightlifting
Metcon (No Measure)
Every 2:00 for 12:00 (3 Alt Sets)
Set 1,3,5: 10 Strict Press
Set 2,4,6: 10 Strict Pull Ups or 5-6 Ring Pulls @ 2222
Shoulder Press
Conditioning
Metcon (AMRAP – Rounds and Reps)
18:00 Partner AMRAP
100m Run w/ SB (30/20)
50m FW (1.5/1)
5 Wall Walks
(Note: Rotate after each movement)
Mobility
2:00 Glute Smash w/ Lax Ball (Per side)