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
Weightlifting
Metcon (No Measure)
15:00 EMOM
Min 1: 3-4 DB Hammer Curls
Min 2: 40 Alt. Flutter Kicks
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)
:60 ME Repeat (3:1) Tester (Calories)
Every 4:00 for 16:00 (4 Rounds)
:60 Max Cals on Rower
RX+
:60 Max Cals on AB
(Note: Score will be lowest rounds of cals)
Mobility
2:00 Partner Hamstring Smash w/ a Barbell