C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Walking Lunges
20m Frankenstein’s (w/ toe touch)
20m Gate Openers
20m Walking Quad Stretch
+
10 Bow & Bends
10 Scap Push Ups
10 Scap Pull Ups
x 2
+
:60 Childs Pose
Weightlifting
Push Press (9-12; rest :90 x 3)
Weighted Pull-ups (@ 3010 12,10,8,6; rest :90)
Scaled:
25 Weighted Ring Rows (Accumulate)
:05 Negative Chin Up Hold x 3
5 Self-Assisted Pull Ups x 3
WOD (Workout of the Day)
Metcon (No Measure)
10 KBS (1.5/1)
:15 AD Sprint
Rest/Walk 2:00
x 8
Mobility
2:00 Quad Smash w/ Bar or Foam Roller