C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Walking RDL
20m Walking Quad Stretch
20m Spider Man Lunges
20m Gate Openers
+
2 Rounds for Quality:
5 Primal Pass Throughs
5 Air Squats w/ Hip Circle
5 Single Leg Bridge Drills
5 Bird Dogs (per side)
5 Scorpions (per side)
Weightlifting
(No Measure)
5:00 Power Clean Tech Work
Power Clean (8,6,4; rest 2:00)
Conditioning
Waiter’s Carry (100m (1/.5))
Partner A does 100m Carry
Partner B does 100m Carry
x 3
WOD (Workout of the Day)
Metcon (3 Rounds for reps)
3:00 @ 80-85%
400m Run
Then in remaining time:
1st Round: Max Burpees
2nd Round: Max Wall Balls (20/14)
3rd Round: Max Box Jumps (24/20)
Rest/Walk 3:00
x 3
Metcon (AMRAP – Reps)
River Ruckus Athletes:
:60 Max G20 w/ Axle Bar (95/75)
:60 Rest
:60 100m Sprint w/ 2 Sand Bags (60/40)
:60 Rest
x 5
(60 in sandbag = 3 x 20# SB; 40 in sand bag = 2 15# + 10# SB)
Rest 10:00
Only track # of G2O
Mobility
Hip Smash w/ lax Ball
QL Smash w/ Lax Ball
:60 per leg