C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Ladder Drills:
Single Leg in Box
Double Leg in Box
“Icky” Shuffle
Switch Kicks
+
10 Squats w/ Hip Circle
10 Scorpions (5/side)
10 Dive Bombers
Conditioning
Metcon (AMRAP – Reps)
5:00 Partner AMRAP
100m Sprint
10 Slam Balls (30/20)
RX+
SB = 3 Bar MU
Weightlifting
Front Squat (Every 2:00 for 10:00 (5 Sets))
3 Front Squats
Set 1-2: @ 80% or 3RM Max
Set 3-4: @ 85%
Set 5: @ 90%
(Note: Wear hip circle for all sets under 85%)
WOD (Workout of the Day)
Metcon (5 Rounds for time)
Every 3:00 for 15:00 (5 Sets)
200m Run
25 DU/50 Singles
20 Sit Ups
(Note: Times for each round)
Mobility
2:00 Front Delt/Pec Smash