C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
100m Skip
50m Backwards
+
Lap Walking Quad
Lap Spider Man Lunges
+
10 Band Pull Aparts
10 Band Pass Throughs
10 Banded Good Mornings
10 Band Int Rotations
10 Band External Rotations
10 Bottoms Up KB Press
Weightlifting
5:00 Tech Work
High-Hang Clean
Every :90 for 12:00 (8 Sets)
High Hang Clean
(Note: Add weight each set; Goal is to build to HS over 8 sets)
WOD (Workout of the Day)
Metcon (4 Rounds for time)
Every 4:00 for 16:00 (4 Sets)
200m Run
5 Power Cleans (95/65)
10 S20 (95/65)
RX+
(135/95)
(Note: Time for each round)
Mobility
2:00 VMO Smash w/ Lax Ball (Per Leg)