C2 – CrossFit
Warm-up
Warm-up (No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
Lap Monster Walk w/ Hip Circle
Lap Lateral Shuffle w/ Hip Circle
Lap SA OH KB/DB Carry
+
10 Banded Face Pulls
10 Scap Push Ups
10 Hawaiian Squats
10 Unsupported L-Sit KB Press (Light)
10 Wall Angels
Weightlifting
Metcon (No Measure)
Every :90 for 15:00 Alt Sets (5 Sets of each)
Exercise 1: 8-10 Wtd. Strict Pull Ups
Exercise 2: 3-4 Strict Press @ 75-80% of 1RM
(Note: If no pull ups: 8-10 DB Pullovers)
Weighted Pull-ups (5 x 8-10)
Shoulder Press (5 x 4 @ 75-80%)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
3 HRPU
5 WB (20/14)
7 Russian KBS (1.5/1)
RX+
HRPU = HSPU WB = (30/20)
Russian = American
Mobility
2:00 Couch or Dragon Pose (per leg)