C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
10 Hip Circle Squats
10 Hip Circle Lateral Steps (5/Leg)
10 Squat Jumps
10 Push Ups
x 2
+
200m Jog
Weightlifting
Close Grip Bench (Build to HS)
Gymnastics
Ring Dips (6-9 @ 1030; rest :60 x 2)
Scaled:
Box Dips 12-15
+
SA DB Kick Backs 6-8/arm
WOD (Workout of the Day)
Metcon (No Measure)
:15 AD Sprint
Rest 1:45
x 8
Mobility
:60 Banded Pigeon (per leg)
or
:60 Elevated Pigeon (per leg)