C2 – CrossFit
De-Load Week Day 1
Warm-up
(No Measure)
200m Jog
200m Skip
200m Backwards
+
5 Wall Walks
4 Slam Balls
3 Jumping Lunges (per leg)
2 Lap Spider Man Lunges
1 Lap Bear Crawl
Core Training
Tabata Sit Ups (AMRAP – Reps)
Score lowest round
Weightlifting
Bear Complex (1 Complex Every 2:00 for 8:00 (5 Sets))
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
(Moderate load: No misses)
WOD (Workout of the Day)
Metcon (No Measure)
24:00 EMOM
Min 1: 50m FW (1.5/1)
Min 2: 10 Burpees
Min 3: 15 Wall Balls
Mobility
2:00 Frog Stretch