C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
2 Lap Lateral Shuffle
2 Lap Skipping
+
Lap Walking Lunges w/ Rotation
Lap Double OH KB/DB Carry
Lap Frankensteins w/ Toe Touch
+
10 Hawaiian Squats (5 per leg)
10 Roll to Candlesticks or 10 Pistol Negatives
10 Scap Pulls on PU Bar
10 Squat Jumps
Core Training
Tabata Sit Ups (AMRAP – Reps)
Score lowest round
Weightlifting
Metcon (No Measure)
Every 2:00 for 10:00 (5 Sets)
5 Squat Cleans
(Note: Build over 5 sets)
Squat Clean (5 x 5)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
10 Back Squats (95/65)
25 DU/50 Singles
15 BJ (24/20)
25 Sit Ups
(Note: Bar comes from ground)
Mobility
2:00 Shoulder Smash w/ Lax Ball (per arm)