C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Frankensteins w/ Toe Touch
20m Butt Kickers
20m Spider Man Lunges
20m Bear Crawl
+
10 Bow & Bends
10 Squat Jumps
10 Bird Dogs
Gymnastics
Weighted Dips (6:00 Build to HS)
If no dips:
:03 Holds at Bottom of Dip x 5
:03 Hold at Top of Dip x 5
10 DB Skull Crushers
Weightlifting
5:00 Tech Work on Clean (Full)
Clean (10:00 Build to HS)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
10:00 EMOM
E – :30 ME Bear Complex (95/65)
O – :30 ME Pull Ups
RX+
Bear Complex (135/95)
CTB
Mobility
:90 Shoulder Smash w/ Lax Ball or Barbell (per shoulder)