C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
1 Rounds
10 Squats W/ Hip Circle (:03 Pause at bottom of squat)
10 Clam Shells (w/ Hip Circle; per side)
10 Reverse Lunges (w/ Hip Circle; Per side)
10 Scap Pull Ups
10 Lateral Lunges (per side/loaded if possible)
:30 Hand Stand Hold or Plank Hold
Scapular Robustness
Metcon (Weight)
Every 2:00 for 6:00
(3 Rounds for Quality)
5 SA DB/KB Strict Press + 25m OH Waiters Carry (Note weight used)
Weightlifting
Metcon (No Measure)
Back Squat & Single Leg KB DL
Every :90 for 15:00 (5 Alt Sets of Each)
Exercise 1: 5 Back Squats (@ 75-80% of 1 RM)
Exercise 2: 6-8 Single Leg KB/DB DL (per leg)
(Note: Add weight to SL KB DL if possible)
Back Squat (5 x 5 @ 75-80%)
Single Leg DL w/ KB (5 x 6-8 (Per Leg))
Conditioning
Annie on the Run (Time)
50 Sit Ups
50 DU
400m Run
40 Sit Ups
40 DU
400m Run
30 Sit Ups
30 DU
400m Run
20 Sit Ups
20 DU
400m Run
10 Sit Ups
10 DU
400m Run
Singles 3:1
Mobility
2:00 Standing Stradle (Use a Wall Ball if needed)