C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Walking RDL
20m Walking Quad Stretch
20m Spider Man Lunges
20m Gate Openers
+
4:00
5 Primal Pass Throughs
5 Spider Man Lunges
5 Bridge Drills
Weightlifting
(No Measure)
5:00 Power Clean Tech Work
Power Clean (3,3,2,2; rest 2:00)
Conditioning
Farmer’s Carry (200m (1/.5))
Partner A does 200m Carry
Partner B does 200m Carry
x 4
WOD (Workout of the Day)
Metcon (6 Rounds for time)
5 DL (135/95)
5 Burpees Over Bar AFAP
Rest/Walk 2:00
x 6
RX+
(225/155)
Mobility
Adductor Smash w/ Barbell or Rumble Roller
:60 per leg