C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
2 Rounds
½ Lap Forward + ½ Lap Backwards Monster Walk (w/ Hip Circle)
½ Lap Left + ½ Lap Right Shuffle (w/ Hip Circle)
1 Lap Bear Crawl
1 Lap Spider Man Crawls
5 No Push Up Burpees
5 Squat Jumps
:30 PVC T-Spine Stretch
Conditioning
Metcon (AMRAP – Reps)
1:00 ME Partner Burpees
1:00 ME Partner Sit Ups
1:00 ME Partner Push Ups
(Note: Score total reps achieved in 3:00 by team)
Weightlifting
Metcon (AMRAP – Reps)
4 Rounds for Total Reps
ME set of Back Squats (75/55)
(or :30 time cap)
2:30 Rest
(RX+ 115/75)
(Note: If you rack barbell before the :30 mark set is over)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
10:00 Partner AMRAP
10 CG Hand Release Push Ups
50m FW (1.5/1)
10 Barbell Curls (45/35)
(Note: Alt. exercises with partner)
Mobility
2:00 Quad Smash w/ Barbell (per leg)