C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
1 Lap Walking Lunges
1 Lap Gate Openers
1 Lap Walking Quad Stretch
1 Lap Frankensteins w/ toe touch
1 Lap Bear Crawl
+
10 Air Squats w/ Hip Circle
10 Lateral Steps w/ Hip Circle
10 Scap Push Ups
10 Scorpions (per side)
Conditioning
Metcon (6 Rounds for reps)
Every 4:00 for 12:00 (3 Rounds):
1:00 Max Single Unders
1:00 Rest
1:00 Max Pull Ups
1:00 Rest
RX+
DU
CTB
Weightlifting
Front Squat (3 x 5 @ 75%)
WOD (Workout of the Day)
Metcon (Time)
9-6-3
Squat Clean (105/75)
Burpee
Then…
Run 400m
Then…
3-6-9
Squat Clean
Burpee
RX+
(155/105)
Mobility
:90 Glute Smash w/ Lax Ball