C2 – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
+
Lap Skipping Knee Pulls
Lap Butt Kickers
Lap Skipping Gate Openers
Lap Broad Jumps
+
2 Rounds
10 Powell Raises (5 per arm/light)
10 DB Ext Rotations (5 per arm/light)
10 Bottoms Up KB Press (5 per arm/light)
:30 Teres Major/Lat Smash w/ Lax Ball
CNS Primer
Metcon (No Measure)
5:00 EMOM
10 Tuck Ups + 10 HRPU
RX+
8 T2B + 8 HSPU
Weightlifting
Metcon (No Measure)
Every :90 for 9:00 (3 Sets of Each)
Exercise 1: 6 Push Press
Exercise 2: 6 Supinated Grip Bent Over Rows
(Note: Alternate every :90 between movements)
(Note: Goal is to add weight from last week)
Push Press (3 x 6)
Supinated Grip Bent Over Row (3 x 6)
Conditioning
Metcon (5 Rounds for calories)
Every 3:00 for 15:00 (5 Sets)
:45 AMRAP
7 Burpees AFAP
Max Cals on AD or Rower in remaining time
2:15 Rest/Walk
RX+ = AB
Mobility
2:00 Rear Delt Smash w/ Lax Ball (per side)