C2 – CrossFit


Warm-up (No Measure)

200m Jog


Lap Broad Jump

Lap Reverse Gate Openers


Ladder Drills:

Single Leg in Box

Double Leg in Box

“Icky” Shuffle

Lateral Shuffle

Two In/Two Out Lateral


10 DB Lateral Raises

10 DB “Y” Raises (Thumbs Up)

10 DB Front Half Raises

Accessory Work

Barbell Hip Thrusts (Every 2:00 for 6:00 (3 Sets))

12-15 Barbell Hip Thrusts

(Note: Try to add weight from last week)


Metcon (No Measure)

15:00 EMOM

Min 1: 8-10 DB Hammer Curls

Min 2: 15 Straight Body Crunches

Min 3: 10 Front Rack Walking Lunges (5 per leg)

(Note: Add weight to curls and FRWL from last week)

Front Rack Lunge

DB Hammer Curls

WOD (Workout of the Day)

Metcon (4 Rounds for reps)

Every 4:00 for 16:00 (4 Rounds)

:30 AMRAP Power Clean (75% of 1RM)

:30 AMRAP Lateral Hop Over Hurdles

:30 AMRAP Russian KBS (1.5/1)

:30 AMRAP Ring Pulls/Jumping Pull Ups

2:00 Rest/Walk


PC = Power Snatch

Lateral Hop = Lateral Box Jump Overs

KBS = Alt. KB Snatch

RP = Bar MU (CTB if no Bar MU)
Score all total reps for all 4 movements

***Every 5 CTB = 1 Rep


2:00 Hamstring Smash Lax Ball w/ KB (per leg)

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