C2 – CrossFit


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


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


:60 Max Cals on AB

(Note: Score will be lowest rounds of cals)


2:00 Partner Hamstring Smash w/ a Barbell

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