C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Ladder Drills:
Single Leg in Box
Double Leg in Box
“Icky” Shuffle
Switch Kicks
+
10 Squats w/ Hip Circle
10 Scorpions (5/side)
10 Dive Bombers
Conditioning
Metcon (No Measure)
5:00 EMOM
5 Burpees
10 Wall Balls
Weightlifting
Front Squat (Every 3:00 for 15:00 (5 Sets))
3 Front Squats
Set 1: @ 80% or 3RM Max
Set 2: @ 85%
Set 3: @ 90%
Set 4: @ 95+%
Set 5: @ 100+%
WOD (Workout of the Day)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
(Note: If no DU follow 100/80/60/40/20 for singles
Mobility
2:00 Calf Smash w/ Lax Ball