C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
10:00 Alt EMOM
Min 1: :20 Pec Smash w/ Lax Ball (per pec)
Min 2: :30 Wrist Stretch
Min 3: :20 Hamstring Floss w/ Lax Ball (per leg)
Min 4: 10 Shoulder Reach Throughs (5 per arm)
Min 5: 10 Banded Pull Aparts + 10 Band Pass Throughs
Weightlifting
Close Grip Floor Press (Every 2:00 for 6:00 (3 Sets) )
10-12 Close Grip Floor Press (Note: Add weight from last week)
Weightlifting
Metcon (No Measure)
Every 2:00 fo 10:00 (5 Sets)
Deadlifts
Set 1: 10 @ 50% + 20 Piston Push Downs/10 Ring Dips
Set 2: 10 @ 60% + 20 Piston Push Downs/10 Ring Dips
Set 3: 10 @ 65% + 20 Piston Push Downs/10 Ring Dips
Set 4: 8 @ 70% + 20 Piston Push Downs/10 Ring Dips
Set 5: 6 @ 75% + 20 Piston Push Downs/10 Ring Dips
Deadlift (Descending Ladder)
**Just note last load used
Conditioning
Metcon (3 Rounds for reps)
3 Rounds for Reps
:60 AMRAP DL (135/95)
Rest :30
:60 AMRAP HRPU
Rest :30
:60 AMRAP Row (Cals)
Rest :30
RX+
DL = (225/155)
HRPU = HSPU
Row = AB
Mobility
2:00 Hamstring Floss w/ Lax Ball (Kettlebell)