C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Ladder Drills:
Single Leg in Box
Double Leg in Box
“Icky” Shuffle
Switch Kicks
+
10 Squats w/ Hip Circle
10 Scorpions (5/side)
10 Dive Bombers
Conditioning
Metcon (AMRAP – Rounds and Reps)
5:00 Partner AMRAP
20 DU/40 Singles
10 Sit Ups
Weightlifting
Front Squat (Every 3:00 for 12:00 (4 Sets))
Every 3:00 for 12:00 (4 Sets)
3 Front Squats
Set 1-2: @ 85% or 3RM Max
Set 3: @ 90%
Set 4: @ 95+%
(Note: Wear hip circle for all sets under 85%)
WOD (Workout of the Day)
Metcon (Time)
3 RFT
10 Front Squats (115/75)
15 Sit Ups
60 Singles or 30 DU
RX+
FS = OHS
SU = T2B
Mobility
2:00 Front Delt/Pec Smash