C2 – CrossFit
Warm-up
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
Weightlifting
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)
Mobility
2:00 VMO Smash w/ Lax Ball (Per Leg)