C2 – CrossFit
Warm-up
Warm-up (No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
Lap Monster Walk w/ Hip Circle
Lap Lateral Shuffle w/ Hip Circle
Lap SA OH KB/DB Carry
+
10 Banded Face Pulls
10 Scap Push Ups
10 Hawaiian Squats
10 Unsupported L-Sit KB Press (Light)
10 Wall Angels
Weightlifting
Metcon (No Measure)
Every :90 for 15:00 Alt Sets (5 Sets of each)
Exercise 1: 8-10 Wtd. Strict Pull Ups
Exercise 2: 3-4 Strict Press @ 80-85% of 1RM
(Note: If no pull ups: 8-10 Banded Pull Downs)
Weighted Pull-ups (5 x 8-10)
Shoulder Press (5 x 4 @ 80-85%)
WOD (Workout of the Day)
Metcon (3 Rounds for reps)
3 Rounds for Reps
:60 AMRAP – OH Walking Lunges (45/25)
Rest :30
:60 AMRAP – Burpee Box Jumps (24/20)
Rest :30
:60 AMRAP – Row (Cals)
Rest :30
**Score total lunges/total burpee bj/total cals
Mobility
2:00 Couch or Dragon Pose (per leg)