C2 – CrossFit
Warm-up
Warm-up (No Measure)
4 Laps Jog
4 Laps Lateral Shuffle
+
1 Lap Butt Kickers
1 Lap Skipping Knee Pulls
1 Lap Karaoke
+
2 Sled Laps (Moderate)
or 2 Laps Strength Axle
Gymnastics
L-Sit (5:00 Practice)
Paralletes/Rings/Dip Bars/L-Hang
Weightlifting
Deadlift (Every 3:00 for 9:00 3 @ 75%)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP @ 75%:
Run 200m
12 Back Squats (95/65)
6 Burpees
RX+
(135/95)
Burpees over Bar
Bar comes from the ground***
Mobility
:90 Hip Smash w/ Lax Ball (Per Side)