C2 – CrossFit


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


5:00 Tech Work

High-Hang Clean (10:00 EMOM)

High Hang Squat Clean

(Note: Build in load over 10 sets to HS for the day)

WOD (Workout of the Day)

Metcon (4 Rounds for time)

Every 4:00 for 16:00 (4 Rounds)

400m Run

15 Thrusters (105/75)

(Note: Times for each round)


2:00 VMO Smash w/ Lax Ball (Per Leg)

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