C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
1 Rounds
10 Squats W/ Hip Circle (:03 Pause at bottom of squat)
10 Clam Shells (w/ Hip Circle; per side)
10 Reverse Lunges (w/ Hip Circle; Per side)
10 Scap Pull Ups
10 Lateral Lunges (per side/loaded if possible)
:30 Hand Stand Hold or Plank Hold
Core Training
Metcon (No Measure)
3 Rounds
:30 Wtd. Plank
:30 Rest
:30 Wtd Superman
:30 Rest
Weightlifting
Metcon (No Measure)
Back Squat & Single Leg KB DL
Every :90 for 15:00 (5 Alt Sets of Each)
Exercise 1: 5 Back Squats (@ 80-85% of 1 RM)
Exercise 2: 6-8 Single Leg KB/DB DL (per leg)
(Note: Add weight to SL KB DL if possible)
Back Squat (5 x 5 @ 80-85%)
Single Leg DL w/ KB (5 x 6-8 (Per Leg))
Conditioning
Metcon (4 Rounds for calories)
Every 4:00 for 16:00 (4 Sets)
:60 AMRAP
8 Russian KBS (1.5/1)
5 Burpees AFAP
Max Cals on AD or Rower in remaining time
3:00 Rest/Walk
RX+ = AB
Mobility
2:00 Standing Stradle (Use a Wall Ball if needed)