C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Frankensteins w/ toe touch
20m Inch Worms
20m Gate Openers
20m Walking Lunges w/ Rotation
+
10 Primal Pass Throughs
10 Scorpions per side
10 Cobras
+
:60 Childs Pose
Core Training
Tabata Hollow Rocks (AMRAP – Reps)
Score Lowest Round
Weightlifting
Deadlift (10:00 to Build to Moderate 5 Rep Load)
***Not a 5RM
WOD (Workout of the Day)
Metcon (Time)
15-12-9-6-3
DL (135/95)
3-6-9-12-15
BJ/SD (24/20)
RX+
DL = (185/135)
BJ = (30/24)
Mobility
:90 Banded Hamstring Pull (per leg)