C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Lap Broad Jump
Lap Reverse Gate Openers
+
Ladder Drills:
Single Leg in Box
Double Leg in Box
“Icky” Shuffle
Lateral Shuffle
Two In/Two Out Lateral
+
10 DB Lateral Raises
10 DB “Y” Raises (Thumbs Up)
10 DB Front Half Raises
Accessory Work
Barbell Hip Thrusts (Every 2:00 for 6:00 (3 Sets))
12-15 Barbell Hip Thrusts
(Note: Try to add weight from last week)
Weightlifting
Metcon (No Measure)
15:00 EMOM
Min 1: 10-12 DB Hammer Curls
Min 2: 8-10 Strict Hanging Knee Raises or 6-8 Strict T2B
Min 3: 10 Front Rack Walking Lunges (5 per leg)
(Note: Add weight to curls and FRWL from last week)
Front Rack Lunge
DB Hammer Curls
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP
RX
5 Hanging Knee Raises
25 Singles
RX+
5 Toes to Bar
10 Double Unders
Rest/Walk 3:00
Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP
10 Lunges
(per leg)
150m Row
Rest/Walk 3:00
Metcon (AMRAP – Rounds and Reps)
RX
200m Run
10 HRPU
RX+
5 Cal (AB) or 8 Cals on AD
10 HRPU = 5 HSPU
Mobility
2:00 Hamstring Smash Lax Ball w/ KB (per leg)