C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
10 Hip Circle Squats
10 Hip Circle Lateral Steps (5/Leg)
10 Squat Jumps
10 Push Ups
x 2
+
200m Jog
Weightlifting
Dumbbell External Rotations (12-15 (per arm); rest :30)
Powell Raises (12-15 (per arm); rest :90 x 3)
Gymnastics
Ring Dips (6-9 @ 1030; rest :90 x 4)
Dip Progression:
5-8 Close Grip Push Ups; rest :30 x 2
5-8/arm DB Kick Backs; rest :30 x 2
:05-:20 Hold Top of Dip; rest :30 x 3
WOD (Workout of the Day)
Metcon (5 Rounds for calories)
:45 Row @ 97%
Rest/Walk 3:00
x 5
Metcon (No Measure)
River Ruckus Athletes:
Warm Up w/ Group
+
5:00 “Play” w/ Axle Bar
+
5:00 “Play” w/ Sand Bags + WB
+
15:00 Z1 on AD
+
20:00 Mobility
(Focus: Ankles/Calves/Hips/Shoulders)
Mobility
:60 Banded Pigeon Man (per leg)
or
:60 Elevated Pigeon (per leg)