C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Walking RDL
20m Walking Quad Stretch
20m Spider Man Lunges
20m Gate Openers
+
4:00
5 Primal Pass Throughs
5 Spider Man Lunges
5 Bridge Drills
Weightlifting
(No Measure)
5:00 Power Clean Tech Work
Power Clean (4,4,3,3; rest :90)
WOD (Workout of the Day)
Metcon (No Measure)
At aerobic pace:
1:00 Row
1:00 Hollow Rocks/Body
1:00 Walking Lunge
1:00 OH KB/Plate Walk
1:00 Plank (or FLR on Rings)
x 4
Mobility
Adductor Smash w/ Barbell or Rumble Roller
:60 per leg