C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jog
2 Laps Skip
2 Laps Lateral Shuffle
+
1 Lap Frankensteins w/ Toe Touch
1 Lap Butt Kickers
1 Lap Spider Man Lunges
1 Lap Bear Crawl
+
10 Wall Balls
10 Squat Jumps
10 Wall Balls
10 Mountain Climbers (per side)
Gymnastics
Farmer’s Carry (50m Walk (2/.1) x 3)
(Rest while parter walks)
Weightlifting
5:00 Tech Work on Clean (Full)
Clean (Every 2:00 for 6:00 (3 Sets) 3 Cleans @ 75%)
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
1:00 ME WB (20/14)
1:00 Rest
1:00 ME Row/AD (Cals)
1:00 Rest
1:00 ME Box Jumps (24/20)
1:00 Rest
x 2
Mobility
:60 Quad Smash w/ Lax Ball (per leg)