C2 – CrossFit
Warm-up
Warm-up (No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
Lap Monster Walk w/ Hip Circle
Lap Lateral Shuffle w/ Hip Circle
Lap SA OH KB/DB Carry
+
10 Banded Face Pulls
10 Scap Push Ups
10 Hawaiian Squats
10 Unsupported L-Sit KB Press (Light)
10 Wall Angels
Weightlifting
Metcon (No Measure)
Every :90 for 15:00 Alt Sets (5 Sets of each)
Exercise 1: 8-10 Wtd. Strict Pull Ups
Exercise 2: 2-3 Strict Press @ 85-90+% of 1RM
(Note: If no pull ups: 8-10 SA KB/DB Row)
Weighted Pull-ups (5 x 8-10)
Shoulder Press (5 x 3 @ 85-90+%)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
15:00 EMOM
4-6 Thrusters (75/55)
4-6 Jumping PU or Ring Pulls
RX+
Thrusters (115/75)
Pull Ups
**Score will be total reps completed
Mobility
2:00 Couch or Dragon Pose (per leg)