C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Spider Mans
20m Walking Quad Stretch
20m Walking RDL
+
10 Air Squats w/ Hip Circle
10 Lateral Steps w/ Hip Circle (5/Leg)
10 Scap Push Ups
10 Cobras
Weightlifting
Back Squat (3 @ 70%; rest :90 x 7)
Close Grip Bench (10 EMOM for 8:00)
3×3 @ 80%
WOD (Workout of the Day)
Metcon (Time)
For Time:
30 WB (20/14)
30 HRPU
30 KBS (1.5/1)
30 Step Ups (24/20)
30 Burpee
RX+
10-9-8-7-6-5-4-3-2-1
S2O (155/95)
T2B
*S2O from ground
Mobility
:90 Olympic Wall Squat Therapy