C2 – CrossFit
Warm-up
Super Hero Warm Up (No Measure)
400m Jog
+
4 Mins @ Medium Pace:
10 Super Mans
10 Spider Mans
10 Aqua Mans (per side)
Gymnastics
Kipping Practice
Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.
or Butterfly Practice
Weightlifting
Deadlift (10:00 Build to HS)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP @ 75%
50m Waiters Carry (1.5/1)
20 SA KBS (10R/10L)
50m Suitcase Carry
20 Goblet Squats
400m Run
RX+
SA KBS = Alt SA KB Snatch
GS = SA KB Clean & Jerk
Mobility
:90 Hip Smash w/ Lax Ball (Per Side)