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 (3 @ 65%; rest :60 x 6)
Close Grip Bench (8 EMOM for 7:00)
WOD (Workout of the Day)
Metcon (Time)
10 RFT:
10 Goblet Squats (1.5/1)
5 HRPU
RX+
7 RFT:
10 WB
5 Power Cleans (135/95)
Mobility
:90 Olympic Wall Squat Therapy