C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Walking Lunges
20m Frankenstein’s (w/ toe touch)
20m Gate Openers
20m Walking Quad Stretch
+
10 Bow & Bends
10 Scap Push Ups
10 Scap Pull Ups
x 2
+
:60 Childs Pose
Weightlifting
Push Press (4,4,4,2,2; rest :90)
Weighted Pull-ups (@ 3010 6/5/4/3/2; rest :90)
Scaled:
2 x 10 Ring Rows w/ Weighted Vest
2 x Bent Arm Holds; :30 x 2
2 x 5 Weighted Self-Assisted Pull Ups
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP @ 80-85%
Run 200m
5 BJ/SD (24/20)
10 Sit Ups
15 KBS (1.5/1)
20 Jumping Lunges
RX+
#20 Vest
(Bring one if you have one)
Mobility
2:00 Lat Smash w/ Bar or Foam Roller