C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m
+
Skipping High Knees
Gate Openers
Skipping Gate Openers
Butt Kickers
Side Lunges
Leg Swings Lateral (10 per leg)
Leg Swings Forward/Backward (10 per leg)
Walking Quad
+
2 Rounds
10 Tempo Squats w/ Hip Circle @ 3211
10 Bird Dogs (per side)
C2 Mash
Metcon (AMRAP – Reps)
With a running clock…
At 0:00
Scaled: 8:00 Coach Led Skill Work on Pull Ups (Kipping)
RX = 5:00 EMOM 8-10 Kipping
RX+ = 5:00 EMOM 6-10 Strict Pull Ups
(If hit 10 easily add weight)
Metcon (Calories)
@ 12:00
20:00 AMRAP
Partner WOD
25 Burpee Box Jumps (24/20)
50 Push Press (75/55)
75 Russian KBS (1.5/1)
AMRAP Cals on Rower
RX+ on AB
(Note: Each athlete completes first 3 stations individually and cannot progress until leading player is done with station)
Mobility
2:00 Wall Squat Therapy (Athletes supinated with glutes as close to the wall as possible and feet as low on wall as possible)