C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
100m Skip
50m Backwards
+
Lap Walking Quad
Lap Spider Man Lunges
+
10 Band Pull Aparts
10 Band Pass Throughs
10 Banded Good Mornings
10 Band Int Rotations
10 Band External Rotations
10 Bottoms Up KB Press
Weightlifting
5:00 Tech Work
Hang Clean (Every :90 for 12:00 (8 Sets))
Mid-Hang Clean
(Note: Add weight each set; Goal is to build to HS over 8 sets)
WOD (Workout of the Day)
Metcon (Time)
9-6-3-6-9
Squat Clean (115/75)
Lateral Burpee Over Bar
RX+
Squat Clean = OHS
Lateral = Bar Facing
Mobility
2:00 VMO Smash w/ Lax Ball (Per Leg)