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) :30 Teres Major/Lat Smash w/ Lax Ball
Shoulder Stability
Metcon (Weight)
Every 2:00 for 6:00
(3 Rounds for Quality)
5 SA DB/KB Strict Press + 25m OH Waiters Carry (Note weight used)
Weightlifting
Metcon (No Measure)
Every :90 for 9:00 (3 Sets of Each)
Exercise 1: 10 Push Press
Exercise 2: 10 Supinated Grip Bent Over Rows
(Note: Alternate every :90 between movements)
Push Press (3 x 10)
Supinated Grip Bent Over Row (3 x 10)
Conditioning
Ms. Diane (Time)
21-15-9
DL (135/95)
HRPU
RX+
21-15-9
DL (225/155)
HRPU
or
DL (135/95)
HSPU
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Mobility
2:00 Rear Delt Smash w/ Lax Ball (per side)