C2 – CrossFit
Warm-up
Warm-up (No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
Lap Monster Walk w/ Hip Circle
Lap Lateral Shuffle w/ Hip Circle
Lap SA OH KB/DB Carry
+
10 Banded Face Pulls
10 Scap Push Ups
10 Hawaiian Squats
10 Unsupported L-Sit KB Press (Light)
10 Wall Angels
Weightlifting
Metcon (No Measure)
Every :90 for 15:00 Alt Sets (5 Sets of each)
Exercise 1: 8-10 Wtd. Strict Pull Ups
Exercise 2: 4-5 Strict Press @ 70-75% of 1RM
(Note: If no pull ups: 8-10 Supinated Grip Bent Over Rows)
Weighted Pull-ups (5 x 8-10)
Shoulder Press (5 x 5 @ 70-75%)
WOD (Workout of the Day)
Metcon (Time)
15-12-9-6-3
DL (135/95)
Box Jumps (24/20)
Ring Pulls or Jumping Pull Up
RX+
DL = (225/155)
BJ = (30/24)
Pull Ups
Mobility
2:00 Couch or Dragon Pose (per leg)