C2 – CrossFit


Warm-up (No Measure)

200m Jog


Lap Broad Jump

Lap Reverse Gate Openers


Ladder Drills:

Single Leg in Box

Double Leg in Box

“Icky” Shuffle

Lateral Shuffle

Two In/Two Out Lateral


10 DB Lateral Raises

10 DB “Y” Raises (Thumbs Up)

10 DB Front Half Raises

Accessory Work

Barbell Hip Thrusts (Every 2:00 for 6:00 (3 Sets))

12-15 Barbell Hip Thrusts

(Note: Try to add weight from last week)


Metcon (Weight)

15:00 EMOM

Min 1: 6-8 DB Hammer Curls

Min 2: 20 Hollow Rocks

Min 3: 10 Front Rack Walking Lunges (5 per leg)

(Note: Add weight to curls and FRWL from last week)

Front Rack Lunge

DB Hammer Curls

WOD (Workout of the Day)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Heavy Karen (Time)

150 Wall-Ball Shots



2:00 Hamstring Smash Lax Ball w/ KB (per leg)

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