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 (No Measure)
4:00 EMOM
8 HRPU
20 DU/40 Singles
Weightlifting
Front Squat (Every 2:00 for 10:00 (5 Sets))
3 Front Squats
Set 1-2: @ 75% of 3RM Max
Set 3-4: @ 80%
Set 5: @ 85%
(Note: Wear hip circle for all sets under 85%)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
12:00 AMRAP
3 C&J (115/75)
3 Wall Balls (20/14 to 10’/9’)
3 Burpees to a Plate
6 C&J
6 Wall Balls
6 Burpees to a Plate
9 C&J
9 Wall Balls
9 Burpees to a Plate
………..
Continue adding 3 reps until 12:00 mark
RX+
PC = Power Snatch
WB = (30/20)
Burpees = Lateral over Bar
Mobility
2:00 Front Delt/Pec Smash