C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Walking Lunges
20m Frankenstein’s (w/ toe touch)
20m Gate Openers
20m Walking Quad Stretch
+
10 Bow & Bends
10 Scap Push Ups
10 Scap Pull Ups
x 2
+
:60 Childs Pose
Weightlifting
Push Press (6-9; rest :90 x 4)
Weighted Pull-ups (@ 3010 10,8,6,4; rest :90)
Scaled:
1 x 10 Ring Rows @ 3010
2 x 8-10 Scap Pulls
2 x 8-10 Self-Assisted Pull Ups
WOD (Workout of the Day)
Metcon (No Measure)
:30 Work
4 KB Thrusters (1.5/1)
In Remaining Time:
Max AD Sprint
Rest/Walk 1:30
x 7
Mobility
2:00 Lat Smash w/ Bar or Foam Roller