C2 – CrossFit
Warm-up
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
Weightlifting
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
RX+
:45 ME AB for Cals
(Note: Cals achieved each round)
Mobility
2:00 VMO Smash w/ Lax Ball (Per Leg)