C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Ladder Drills:
Single Leg in Box
Double Leg in Box
“Icky” Shuffle
Switch Kicks
+
10 Squats w/ Hip Circle
10 Scorpions (5/side)
10 Dive Bombers
Conditioning
Metcon (No Measure)
4:00 EMOM
10 Russian KBS (1.5/1)
10 Box Jumps (24/20)
Weightlifting
Front Squat (Every 2:00 for 10:00 (5 Sets))
3 Front Squats
Set 1-2: @ 80% or 3RM Max
Set 3-4: @ 85%
Set 5: @ 90+%
(Note: Wear hip circle for all sets under 85%)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
14:00 AMRAP
6 Push Press (95/65)
7 Front Squats (95/65)
8 DL (95/65)
200m Run
:60 Rest
RX+
(135/95)
(Note: Bar comes from ground)
Mobility
2:00 Front Delt/Pec Smash