C2 – CrossFit
De-Load Week
Warm-up
Animal Warm Up (No Measure)
100m Jog:
+
5 Rounds:
10m Bear Crawl
10m Inch Worm
10m Alligator Crawl
10m Duck Walk
10 Hip Circle Squats
10 Lateral Step w/ Hip Circle
+
10 PVC Pass Throughs
10 Band Pull Aparts
10 Scap Pulls
Conditioning
Kettle Bell Swings (:30 Swings/:30 Rest x 3)
Mark KB Weight
WOD (Workout of the Day)
Metcon (No Measure)
Partner 5:00 @ Aerobic Pace
100m Run
7 WB
7 Sit Ups
Rest Walk 3:00
Partner 5:00 @ Aerobic Pace
100m Run
7 HRPU
7 KBS
Rest/Walk 3:00
x 2
**Partner Holds Plank while other completes round
Mobility
:60 Couch Stretch (per leg)