C2 – CrossFit
Warm-up
(No Measure)
20m Jog
20m Waking Lunges w/ Rotation
20m Walking Quad Stretch
20m Walking RDL
20m Gate Openers
20m Spider Man Lunges
+
10 Air Squats w/ Hip Circle
10 Lateral Steps w/ Hip Circle (5/leg)
10 Scap Push Ups
10 Bow and Bends
10 Primal Pass Throughs
10 SL Bridge Drills
Core Training
Tabata Hollow Rocks (AMRAP – Reps)
Score Lowest Round
RX+
Tabata Strict K2E (AMRAP – Reps)
Weightlifting
Goblet Squat ([email protected]; rest :60 x 3)
WOD (Workout of the Day)
Metcon (No Measure)
9:00 Partner AMRAP @ Aerobic Pace
20 Alt. Walking Lunges
15 HRPU
10 KBS (1.5/1)
Alt sets: Partner A does WL, Partner B does WL, Parter A does HRPU, Partner B does HRPU…
Rest 1:00
Metcon (No Measure)
9:00 Partner AMRAP @ Aerobic Pace
20 Air Squats
5 Wall Walks
200m Jog
Alt sets: Partner A does AS, Partner B does AS, Parter A does WW, Partner B does WW, both athletes run together….
Rest 1:00
Metcon (No Measure)
9:00 AMRAP @ Aerobic Pace
100m Suitcase Carry (1.5/1)
10 No Push Up Burpees
All team members working at one time.
Mobility
Couch Stretch
:60/leg