C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
2 Rounds
10 Squats W/ Hip Circle (:03 Pause at bottom of squat)
10 Clam Shells (w/ Hip Circle; per side)
10 Reverse Lunges (w/ Hip Circle; Per side)
10 Scap Pull Ups
10 Lateral Lunges (per side/loaded if possible)
:30 Hand Stand Hold or Plank Hold
CNS Primer
Metcon (No Measure)
5:00 EMOM
20 DU/40 Singles
3-5 Strict Pull Ups (10 Jumping PU or Ring Pulls)
Weightlifting
Metcon (No Measure)
Back Squat & Single Leg KB DL
Every :90 for 15:00 (5 Alt Sets of Each)
Exercise 1: 5 Back Squats (@ 65% of 1 RM)
Exercise 2: 6-8 Single Leg KB DL (per leg)
**Hip Circle on All Squats
Back Squat (5 x 5 @ 65%)
Single Leg DL w/ KB (5 x 6-8 (Per Leg))
Conditioning
Metcon (4 Rounds for time)
Every 4:00 for 16:00 (4 Sets)
400m Run
10 HRPU
(Note Time For each Round)
Mobility
2:00 Standing Stradle (Use a Wall Ball if needed)