C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
4 Laps Lateral Shuffle
4 Laps Skipping
+
10 Air Squats
8 Air Squats w/ :03 Pause
6 Squat Jumps
4 Wall Walks
2 Laps Sled Push (Light)
or
(2 Laps Strength Axle)
Gymnastics
Weighted Pull-ups (8:00 Build to HS)
If no PU:
10 Scap Pulls
10 SA KB Rows
:05-:10 Negatives x 3
Weightlifting
Push Jerk (10:00 Build to HS)
or
Split Jerk
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
200m Run
12 Alt Front Rack Walking Lunges (95/65)
RX+
(135/95)
(Bar comes from the ground)
(6R/6L)
Mobility
:90 Quad Smash w. Lax Ball or Barbell (per leg)