C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Lap Broad Jump
Lap Reverse Gate Openers
+
Ladder Drills:
Single Leg in Box
Double Leg in Box
“Icky” Shuffle
Lateral Shuffle
Two In/Two Out Lateral
+
10 DB Lateral Raises
10 DB “Y” Raises (Thumbs Up)
10 DB Front Half Raises
Accessory Work
Barbell Hip Thrusts (Every 2:00 for 6:00 (3 Sets))
12-15 Barbell Hip Thrusts
(Note: Try to add weight from last week)
Weightlifting
Metcon (Weight)
15:00 EMOM
Min 1: 4-5 DB Hammer Curls
Min 2: 15 V-Ups
Min 3: 10 Front Rack Walking Lunges (5 per leg)
(Note: Add weight to curls and FRWL from last week)
Front Rack Lunge
DB Hammer Curls
WOD (Workout of the Day)
Metcon (10 Rounds for time)
Every :90 for 15:00 (10 sets):
12 Russian KBS (1.5/1)
12 Hand Release Push-Ups
(Note: Times for each round)
RX+
12 Russian = 8 American
12 HRPU = 8 HSPU
Mobility
2:00 Hamstring Smash Lax Ball w/ KB (per leg)