C2 – CrossFit
Warm-up
Warm-up (No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
Lap Monster Walk w/ Hip Circle
Lap Lateral Shuffle w/ Hip Circle
Lap SA OH KB/DB Carry
+
10 Banded Face Pulls
10 Scap Push Ups
10 Hawaiian Squats
10 Unsupported L-Sit KB Press (Light)
10 Wall Angels
Weightlifting
Metcon (No Measure)
Every :90 for 15:00 Alt Sets (5 Sets of each)
Exercise 1:1-2 Wtd. Strict Pull Ups
Exercise 2: 1 Strict Press @ 90+% of 1RM
(Goal is to establish HS on Strict Press + Heavy Wtd. Strict PU)
(Note: If no pull ups: 8-10 Supinated Grip BB Row)
Weighted Pull-ups (1RM)
Shoulder Press (1RM)
WOD (Workout of the Day)
“Ms. Fran” (Time)
21-15-9
Thrusters (65/45)
Jumping PU or Ring Pulls
RX+
Thrusters = (95/65)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Mobility
2:00 Lat Rollout w. Foam or Rumble Roller (Barbell is RX+)