C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Walking RDL
20m Walking Quad Stretch
20m Spider Man Lunges
20m Gate Openers
20m Bear Crawl
+
10 Primal Pass Throughs
10 Spider Man Lunges (5/Leg)
10 Unilateral Bridge Drills (5/Leg)
x 2
Weightlifting
(No Measure)
5:00 Power Clean Tech Work
Power Clean (10:00 Build to HS)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
25:00 @ 75%:
200m FW (1.5/1)
20 Step Ups (24/20)
:30 Side Bridge (R)
:30 Side Bridge (L)
RX+
200m Plate OH Walk (45/25)
200m Run
:60 Elevated Plank
Mobility
Adductor Smash w/ Barbell or Rumble Roller
:60 per leg