C2 – CrossFit
Warm-up
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
Weightlifting
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)
Mobility
2:00 VMO Smash w/ Lax Ball (Per Leg)