C2 – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
+
Lap Skipping Knee Pulls
Lap Butt Kickers
Lap Skipping Gate Openers
Lap Broad Jumps
+
2 Rounds
10 Powell Raises (5 per arm/light)
10 DB Ext Rotations (5 per arm/light)
10 Bottoms Up KB Press (5 per arm/light)
Weightlifting
Metcon (AMRAP – Reps)
Every 4:00 for 12:00 (3 Sets of Each Movement)
:60 ME Strict Press (45/35)
:60 Rest
:60 ME Supinated Grip Bent Over Row (45/35)
:60 Rest
Conditioning
Metcon (2 Rounds for reps)
8:00 AMRAP
100m Run
8 Burpees
8 Lunges (per leg)
Rest 4:00
8:00 AMRAP
100m Run
50m Waiters Carry (per arm)(1.5/1)
10 Pull Ups
Mobility
2:00 Partner Hamstring Smash w/ Barbell (per leg)