C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Spider Mans
20m Walking Quad Stretch
20m Walking RDL
+
10 Air Squats w/ Hip Circle
10 Lateral Steps w/ Hip Circle (5/Leg)
10 Scap Push Ups
10 Cobras
Weightlifting
Back Squat (3 @ 70% Every 2:00 for 10:00)
Close Grip Bench (12 Every 2:00 for 8:00 )
WOD (Workout of the Day)
Metcon (3 Rounds for reps)
Every 4:00 for 12:00 (3 sets)
2:00 to Complete
10 Power Cleans (135/95)
In Remaining Time…
Max WB (20/14)
Rest/Walk 2:00
RX+
PC = C&J
(Score is WB)
Mobility
:90 Frog Stretch