C2 – CrossFit


Warm-up (No Measure)

200m Jog

100m Skip

50m Backwards


Lap Walking Quad

Lap Spider Man Lunges


10 Band Pull Aparts

10 Band Pass Throughs

10 Banded Good Mornings

10 Band Int Rotations

10 Band External Rotations

10 Bottoms Up KB Press


5:00 Tech Work

Hang Clean (10:00 EMOM)

Mid-Hang Clean

(Note: Add weight each set; Goal is to build to HS over 10 sets)

WOD (Workout of the Day)

Metcon (5 Rounds for time)

Every 3:00 for 15:00 (5 Sets)

200m Sprint

UB Complex (6 Power Cleans + 4 Push Jerks + 2 Thrusters) (115/75)

(Note: Time for each round)


2:00 VMO Smash w/ Lax Ball (Per Leg)

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