C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
1 Round
½ Lap Forward + ½ Lap Backwards Monster Walk w/ Hip Circle
½ Lap Left Shuffle + ½ Lap Right Shuffle w/ Hip Circle
1 Lap Bear Crawl
1 Lap Spider Man Crawls
5 No Push Up Burpees
5 Squat Jumps
:30 PVC T-Spine Stretch
Weightlifting
4:00 Clean Technique Work
Metcon (No Measure)
Power Clean + Front Squat + Push Press + High Hang Clean + Hang Clean below Knees
(Note: Use empty bar on all 4 sets)
Immediately into every :90 for 9:00 (6 Sets)
Clean
(Note: All sets 75-80+%)
Clean (Every :90 for 9:00 (6 Sets))
Clean
(Note: All sets 75-80+%)
Conditioning
Metcon (6 Rounds for time)
Every 2:00 for 12:00 (6 sets)
10 HRPU
10 UB Front Squats (95/65)
**Bar comes from the ground
(Note: Time for each round)
RX+
HRPU = HSPU
FS = OHS (95/65)
Mobility
2:00 Couch or Pigeon (per leg)