C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Ladder Drills:
Single Leg in Box
Double Leg in Box
“Icky” Shuffle
Switch Kicks
+
10 Squats w/ Hip Circle
10 Scorpions (5/side)
10 Dive Bombers
Conditioning
Metcon (Weight)
12:00 Alt EMOM
Min 1: 10-12 Hamstring Curls on Med Ball
Min 2: :50m FW (Heavy)
Min 3: 4 Elevator Goblet Squats (1.5/1)
Weightlifting
Front Squat (15:00 Build to Heavy 3-Rep FS)
WOD (Workout of the Day)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
(Note: If no DU follow 100/80/60/40/20 for singles
Mobility
2:00 Front Delt/Pec Smash