C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
10 Hip Circle Squats
10 Hip Circle Lateral Steps (5/Leg)
10 Squat Jumps
10 Push Ups
x 2
+
200m Jog
Weightlifting
Dumbbell External Rotations (12-15 (per arm); rest :30)
Powell Raises (12-15 (per arm); rest :90 x 2)
Gymnastics
Ring Dips (12-15 @ 1030; rest :90 x 2)
Scaled:
Box Dips 9-12
+
6-8 DB Skullcrushers; rest :30 x 2
WOD (Workout of the Day)
Metcon (7 Rounds for time)
Every 2:00 for 12:00
5 Heavy KBS (2/1.5)
100m Row Sprint
Mobility
:60 Banded Spiderman Man (per leg)
or
:60 Hip Smash w/ Lax Ball (per leg)