C2 – CrossFit
Warm-up
(No Measure)
400m Jog
+
5 Air Squats
5 Air Squats w/ :03 Pause
5 Squat Jumps
x 2
+
20m Bear Crawl
20m Duck Walk
20m Lateral Lunges
Conditioning
Metcon (6 Rounds for reps)
1:00 ME WB (24/20)
1:00 Rest
1:00 ME Flutter Kicks (R/L = 1)
1:00 Rest
x 3
RX+
WB = (30/20)
FK = T2B
Weightlifting
Strict Press + Push Press + Push Jerk (3.3.3; rest 2:00)
**Bar starts on the ground
Moderate Load
Not a 3RM
WOD (Workout of the Day)
Metcon (6 Rounds for reps)
1:00 ME KBS (1.5/1)
1:00 Rest
1:00 ME Goblet Squats (1.5/1)
1:00 Rest
x 3
RX+
KBS = Alt. KB Snatches (R/L=1)