C2 – CrossFit
Warm-up
(No Measure)
200m Jog
200m Skip
200m Backwards
+
10 Birddogs (per side)
10 Fire Hydrants (per side)
1:00 Banded Hamstring Stretch (per leg)
x 2
+
2:00 Ankle Smash w/ Barbell
2:00 Forearm Smash w/ Lax Ball
Conditioning
Metcon (No Measure)
L-Hang from Bar
:30 On/:30 Off
x 6
Scaled:
Hollow Hold
Metcon (No Measure)
W/ a Partner
10 Box Jump Overs (24/20)
x 5
Partner A does 10….Partner B does 10….
WOD (Workout of the Day)
Metcon (No Measure)
30:00 @ Aerobic Pace
1:00 Row
1:00 Side Bridge (:30R/:30L)
1:00 Box Step Ups (24/20)
1:00 Hollow Body Holds
1:00 Bear Crawl
Mobility
Forearm and Lat Smash w/ Barbell or Lax Ball
2:00 Per Arm