C2 – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
+
Lap Skipping Knee Pulls
Lap Butt Kickers
Lap Skipping Gate Openers
Lap Broad Jumps
+
1 Round
10 Powell Raises (5 per arm/light)
10 DB Ext Rotations (5 per arm/light)
10 Bottoms Up KB Press (5 per arm/light)
:30 Teres Major/Lat Smash w/ Lax Ball
CNS Primer
Metcon (Weight)
6:00 Alt. EMOM
Min 1: 5 Strict Pull Ups (10 Jumping PU or Ring Pulls)
Min 2: 5 SA DB/KB Strict Press + 25m OH Waiters Carry (Note weight used)
Weightlifting
Metcon (No Measure)
Every :90 for 9:00 (3 Sets of Each)
Exercise 1: 4 Push Press
Exercise 2: 4 Supinated Grip Bent Over Rows
(Note: Alternate every :90 between movements)
(Note: Goal is to add weight from last week)
Push Press (3 x 4)
Supinated Grip Bent Over Row (3 x 4)
Conditioning
Metcon (15 Rounds for time)
15:00 EMOM
50m Sprint
5 DL (135/95)
(Note: Time for each round)
RX+
100m Sprint
3 DL (225/155)
(Note: Time for each round)
Mobility
2:00 Rear Delt Smash w/ Lax Ball (per side)