C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Spider Mans
20m Walking Quad Stretch
20m Walking RDL
+
10 Air Squats w/ Hip Circle
10 Lateral Steps w/ Hip Circle (5/Leg)
10 Scap Push Ups
10 Cobras
Weightlifting
Back Squat (10:00 Build to HS)
Back Squat (NME Tester) (AMRAP – Reps)
AMRAP 85% of BS 1RM
Conditioning
Tabata Push Ups (AMRAP – Reps)
Score lowest round only
WOD (Workout of the Day)
Metcon (14 Rounds for reps)
:30 Row (Cals)
:30 Rest
:30 WB (20/14)
:30 Rest
x 7
SufferFest
Sub:
:30 KBS
:30 Rest
:30 BJ
:30 Rest
:30 T2B (Sit Ups)
:30 Rest
:30 Burpee to Plate
:30 Rest
:30 WB
:30 Rest
x 2
Mobility
:90 Frog Stretch