C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
10 Hip Circle Squats
10 Hip Circle Lateral Steps (5/Leg)
10 Squat Jumps
10 Push Ups
x 2
+
200m Jog
Weightlifting
Dumbbell External Rotations (6-9 (per arm); rest :30)
Powell Raises (6-9 (per arm); rest :90 x 4)
Gymnastics
Ring Dips (9-12 @ 1030; rest :90 x 3)
Scaled:
Box Dips 9-12
+
:10 Ring Dip Negative x 3
WOD (Workout of the Day)
Metcon (2 Rounds for reps)
5:00 AMRAP
Run 200m Run
Then AMRAP:
7 KBS (1.5/1)
7 Goblet Squats
Rest/Walk 3:00
5:00 AMRAP
Run 200m Run
Then AMRAP:
7 Thrusters (95/65)
7 Lateral Burpee over Bar
RX+
KBS/GS = (2/1.5)
Thrusters = (135/95)
Mobility
:60 Banded Pigeon Man (per leg)
or
:60 Elevated Pigeon (per leg)