C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
2 Rounds
½ Lap Forward + ½ Lap Backwards Monster Walk w/ Hip Circle
½ Lap Left Shuffle + ½ Lap Right Shuffle w/ Hip Circle
1 Lap Bear Crawl
1 Lap Spider Man Crawls
5 No Push Up Burpees
5 Squat Jumps
:30 PVC T-Spine Stretch
Weightlifting
4:00 Clean Technique Work
Metcon (No Measure)
4:00 EMOM Power Clean + Front Squat + Push Press + High Hang Clean + Hang Clean below Knees
(Note: Use empty bar on all 4 sets)
Immediately into every 2:00 for 10:00 (5 Sets)
Clean
(Note: All sets 70-75+ of last weeks HS%)
Clean (Every 2:00 for 10:00 (5 Sets))
Clean
(Note: All sets 70-75+ of last weeks HS%)
Conditioning
Metcon (Calories)
Every 2:30 for 15:00 (6 Sets)
:30 AMRAP
10 Russian KBS (1.5/1)
Max Cals on AD or Rower in remaining time
2:30 Rest/Walk
RX+ = AB
Mobility
2:00 Couch or Pigeon (per leg)