C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Walking Lunges
20m Frankenstein’s (w/ toe touch)
20m Gate Openers
20m Walking Quad Stretch
+
10 Bow & Bends
10 Scap Push Ups
10 Scap Pull Ups
x 2
+
:60 Childs Pose
Weightlifting
Push Press (6,6,4,4; rest :90)
Weighted Pull-ups (@ 3010 8,6,4,2; rest :90)
Scaled:
2 x 15 Ring Rows @ 3010
2 x Max Effort Static Hang rest :60 btw
2 x 8 Bent Over Rows w/ KB
WOD (Workout of the Day)
Metcon (3 Rounds for reps)
For total repetitions
:60 AMRAP – Slam Balls (30/20)
Rest :60
:60 AMRAP – Burpee Box Jumps (24/20)
Rest :60
:60 AMRAP – Row (Cals)
Rest :60
x3
Mobility
2:00 Quad Smash w/ Bar or Foam Roller