C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Walking RDL
20m Walking Quad Stretch
20m Spider Man Lunges
20m Gate Openers
+
4:00
5 Primal Pass Throughs
5 Spider Man Lunges
5 Bridge Drills
Weightlifting
(No Measure)
5:00 Power Clean Tech Work
Power Clean (12,10,8,6; rest :90)
WOD (Workout of the Day)
Metcon (3 Rounds for reps)
3:00 AMRAP @ 80-85%
10 DL @ 55%
10 BJ/SD (24/20)
3:00 Rest/Walk
x 3
Mobility
Adductor Smash w/ Barbell or Rumble Roller
:60 per leg