C2 – CrossFit


Warm-up (No Measure)

200m Jog

100m Skip

50m Backwards


Lap Walking Quad

Lap Spider Man Lunges


10 Band Pull Aparts

10 Band Pass Throughs

10 Banded Good Mornings

10 Band Int Rotations

10 Band External Rotations

10 Bottoms Up KB Press


5:00 Tech Work

Low-Hang Clean (Every :90 for 12:00 (8 Sets))

(Note: Pause just below knees)
Low-Hang Clean

(Note: Add weight each set; Goal is to build to HS over 8 sets)

WOD (Workout of the Day)

Metcon (6 Rounds for calories)

Every 3:00 for 18:00 (6 Sets)

:45 ME Row for Cals


:45 ME AB for Cals

(Note: Cals achieved each round)


2:00 VMO Smash w/ Lax Ball (Per Leg)

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